Labor Preparation Exercises

There are a few exercises that are good for helping prepare for labor as well as helping with some discomforts you have in pregnancy.

Tailor Sitting

This is not an exercise in the truest sense of the word, but a way of sitting that helps stretch your legs. You sit with your feet close together (like the butterfly) and gradually push your knees down. As you grow in your exercise this will stretch your legs and help with comfort in pushing.

Squatting

This is not like squatting with weights, but is meant to stretch your legs and perineum. Put your feet on the floor about a foot apart and gradually move down into a squatting position, keeping your heels on the floor. You can lean forward to help your balance. Use your elbows to push your knees out. This also helps with flexibility.

Pelvic Rocking

This is a great exercise to help with back pain! Get on your hands and knees and rock your pelvis back and forth. You want to move only your pelvis. Keep your upper back stationary. There is no need for speed. Be intentional with your movements. Later in pregnancy and during labor this can help in positioning the baby.

Leg Apart Exercise

This exercise is done with the help of you husband. Sit with your knees up in front of you and have your husband place his hands on the outside of the knees and apply light pressure. You will then push your legs out from this position.

Kegel Exercise

Many of you may be familiar with this already, but this exercise is very important in preparing for labor. When you are pushing, the muscle the Kegel exercise works is very much involved as it surrounds the vaginal wall. To find the muscle stop urinating mid-stream. This will help you know where to focus your attention. Throughout the day flex and relax this muscle to keep it strong.

Are there other exercises you have found beneficial for labor prep? What is your experience with these?

*These are from Natural Childbirth the Bradley Way