PHYSICALLY you can do exercises that will prepare your body for childbirth and increase your comfort in the final stage of pregnancy. These exercises will help your back, belly, and bottom during labor and as you recover.
For complete instructions, see page 39 of Your Pregnancy Guide PDF
BUTTERFLY
Use to relieve low backache and strengthen and stretch inner thighs.
Use to relieve low backache and strengthen and stretch inner thighs.
- Sit on the floor with the soles of your feet together and pull your feet toward your bottom.
HEAD ROLLS/SHOULDER ROLLS
Use to decrease tension and improve flexibility.
Use to decrease tension and improve flexibility.
- Slowly roll head in a half circle from one side to the front and then to the other side.
- Raise shoulders up and roll forward.
- Lower shoulders and push back. Repeat rolling backwards.
SQUATTING
Use to increase the flexibility of your thighs.
Use to increase the flexibility of your thighs.
- Stand with your feet comfortably apart, toes pointed outward. Squat down keeping feet flat on the floor and knees wide apart.
- To stand up, place your hands on the floor and slowly stand up the way toddlers do - bottom up first, using thigh muscles, not back muscles.
- Squat rather than stoop to pick things up.
CALF STRETCH
Use to increase flexibility of calf muscles to prevent leg cramps.
Use to increase flexibility of calf muscles to prevent leg cramps.
- Stand with one foot back and one foot forward. Lean forward, bending the forward knee until it is over your foot. Keep your heels on the floor at all times and hold for 20 – 30 seconds. Repeat with the other foot forward.
PELVIC ROCK
Use to relieve backache and strengthen lower back.
Use to relieve backache and strengthen lower back.
- Stand with shoulders against the wall and heels an inch or so away from the wall.
- Press the small of your back against the wall and hold for five seconds. Release.
- Alternative movement (cat pose): Get on your hands and knees. Keep hands shoulder-width apart and do not allow your back to sag. Press your lower back up toward the ceiling, like a cat arching its back, keeping your eyes on the floor. Hold two or three seconds and release.
- Repeat 20 times, two or three times daily.
PELVIC FLOOR EXERCISES (Kegel Squeeze)
Use to maintain tone and elasticity of perineal muscles which will help you consciously relax those muscles during birth. This can help ease and shorten the second stage of labor.
Use to maintain tone and elasticity of perineal muscles which will help you consciously relax those muscles during birth. This can help ease and shorten the second stage of labor.
- Inhale. Tighten the muscles of your perineum and vagina. Visualize a string pulling the vaginal muscles upward. Hold for five seconds and relax.
- Do this slowly and gradually. Aim to complete 50 - 100 repetitions daily. It may help to tie these to another activity - for example, do them every time you go to the bathroom, every time a commercial is on the TV, or every time you sit at a stoplight.
