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

When Can I Exercise After Delivery?

This will vary for each individual. Assuming that you have an uncomplicated vaginal delivery, you can start low-impact exercises about 2 weeks after delivery. You will likely want to avoid water since it is likely you will still be bleeding some, but walking or mild gym exercises are generally OK. If you have an uncomplicated C-section you will likely need to wait 3-4 weeks before beginning exercise. Do not dive into exactly what you were doing before. Ease into it.

If you have any complications with your delivery, check with your provider as to what they think is best. Remember to be gentle with yourself, especially to help prevent DR. Be wise and listen to your body.

How soon do you get back into exercise?

What Types of Exercise Are Good For Pregnancy?

During pregnancy you want to do exercises that are low impact. What is best for you, you will have to figure out. If you are already exercising and it is not jarring, you should be able to continue. If you are not a regular exerciser but want to start, there are many options for you.

Some great options include water aerobics, swimming, walking, indoor cycling, elliptical and low-impact aerobics.

Being in the water during pregnancy is wonderful! Just being in the water and moving around is helpful as the water adds natural resistance and can give you a full body work out that is low-impact. It also helps alleviate some of the pressure you may have on your body and light. Getting out of the water can feel a bit overwhelming as you feel the extra weight when getting out, but it is worth it for the benefits of exercising in the water.

If you are more of a gym person there are a few low impact choices available to you. Elliptical and indoor cycling have very minimal impact as your feet stay on the peddles. You can also use a stair stepper, though it can have a little more impact depending on how you step. Walking on an indoor track is also a great option as you are in a temperature controlled environment and walking on a track does not cause as much jarring as cement.

Low-impact aerobics is also a good option, but I would advise working with someone who has been trained in leading aerobics as they should be able to help you know your limits.

What should you avoid?

Any activity that would pose a  great risk to your baby or your health should be avoided.

Stay away from exercise that involves jarring or lots of bouncing such as jump rope, intense running, etc.

Contact sports such as softball/baseball, basketball, volleyball, football, etc should be avoided.

Avoid exercises or activities with a high risk of falling such as horseback riding or skiing.

Be wise in stretching and muscles toning. Avoid exercises that will put a lot of pressure on your abdominal muscles (this also helps with preventing DR), such as sit-ups, deep knee bends and double leg raises.

It is also unwise to exercise in hot humid weather, so check the weather before heading outside.

What exercise do you enjoy?

Can I Exercise During Pregnancy?

Generally speaking, if you are a healthy woman and are having a healthy pregnancy the answer is yes. In fact, it is recommended that you exercise during pregnancy as it helps with weight gain, diabetes and overall feeling better.

If you are already exercising, you can continue the exercise you are doing, though you may need to decrease the amount of time or intensity. Listen to your body and do not over do it. Be wise.

If you have a health condition such as heart problems, diabetes, or joint problems it may not be OK for you to exercise.

If you have any questions at all about exercising, ask your health care provider.

Do you exercise while pregnant?