Congratulations on your pregnancy!
With so many things to worry about (besides growing a beautiful human life inside of you), we don’t want you to be stressed about labor, pushing, or the birth process. Here at Optimal Movement, we educate and encourage mommas and mommas-to-be to take control of their birth experience.
Our goal is to keep you mobile, strong, healthy, and educated. We teach different birth positions, provide birth resources, and help you to have the easiest recovery possible. Here are a few tips on how to prepare for your birth.
1. Exercise for a Healthy Pregnancy:
Exercise! Unless you have specific directions from your medical provider, it is important to keep your body moving during pregnancy. Certain exercises can even help “open” you up and help baby get into a good position for pushing and birth. Here are some exercises you can do from home.
Knee to Chest: lying on your side, support your head with an arm or pillow. Bring your knee to chest and take 5 belly breaths, allowing your ribs to open. Repeat lying on your back, then lying on your opposite side.
Cat-Cow: get onto your hands and knees. Inhale, lift your head and chest, and allow your belly to drop while you stick your tailbone out. Stay within a comfortable range and avoid arching too much if it produces discomfort. Exhale and allow your head to drop, lift your belly and round your back, allowing your tailbone to tuck under. Repeat this for 5-10 breaths.
Child's Pose: stay on your hands and knees, and keep your knees wide. Sit your bottom towards your heels and reach your arms forward. You can use a pillow under your chest or bottom if needed. Take 5 slow, belly breaths in through your nose and out through your mouth.
Deep Squat: Find a comfortable squatting position. If needed, you can place a yoga mat under your heels or yoga blocks under your bottom. You can also support yourself by holding onto a chair, countertop, or doorway. Squat down with your knees relaxed and wide open. Take 5 slow, belly breaths while allowing your ribs to open and relaxing your pelvic floor and inner thigh muscles.
2. Perineal Massage:
Starting at 34 weeks, you can also start perineal massage. The perineum is the fleshy tissue between your vagina opening and anus. This is important to encourage elasticity and prevent tearing during birth. You can perform this 3-4 days a week for 5-10 minutes a day.
Wash your hands thoroughly with antibacterial soap. Lie down comfortably with your back and knees well supported by several pillows. Apply water-based lubricant or natural oil on your thumb. Insert one thumb inside the vagina to the level of your 1st knuckle. Gently press downward at the vaginal opening. Hold stretch for 4-5 belly breaths as you feel the muscles release and soften. Repeat at various spots around the lower half of the vaginal opening.
Alternative options: Perform standing with one leg supported on a stool in a "Captain Morgan pose" or have a partner assist with the massage.
3. Pushing Techniques for Labor:
Lastly, if you are planning for a vaginal birth, it is important to know how to push for labor. The same muscles that are used for having a bowel movement are the same muscles that are used to push a baby out, so it is important to know how to “bear down.”
Breathe in and make the BELLY BIG. Then make the BELLY HARD - stick it out and feel pressure in your lower abdomen. As you make “chipmunk cheeks,” imagine ballooning downward and drop/relax the pelvic floor. Slowly BLOW OUT YOUR BIRTHDAY CANDLES as you maintain a big, hard belly and try to push the baby (or stool) out. You can also bend forward at the trunk and put pressure at your lower abdomen with your hands as you push to empty. Try to make sure your feet are planted and your knees are higher than your hips.
Understanding how to push during labor is crucial, as the muscles involved are the same as those used for a bowel movement. Follow these steps:
Inhale, making your belly big.
Make your belly hard, sticking it out and feeling pressure in your lower abdomen.
As you make "chipmunk cheeks," imagine ballooning downward and relax the pelvic floor.
Slowly blow out your birthday candles while maintaining a big, hard belly and pushing.
Alternatively, bend forward at the trunk, applying pressure to your lower abdomen with your hands as you push. Ensure your feet are planted, and your knees are higher than your hips.
We hope these tips help you feel more confident and prepared for your upcoming birth. If you have any questions or concerns, don't hesitate to reach out. Wishing you a healthy and smooth pregnancy journey!
Visit us on Facebook and Instagram to learn more techniques to get you through your pregnancy and postpartum. @optmovementpt
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