Pregnancy Prep for Your Pelvic Floor
Are you currently pregnant and looking for information on pregnancy prep prior to delivery? Then look no further, you found the right place! In this blog we will explain 5 pregnancy prep strategies to optimize your pelvic floor and reduce the risk of tearing, reduce time spent pushing and improve postpartum recovery. Check out more below!
Strategy #1: Don’t Stop Moving
The third trimester can be a time where it’s difficult to stay motivated with work outs. Sometimes it’s the last thing on our mind, but I promise a lightweight workout or a 15-20 minute walk has many benefits during pregnancy and for delivery!
Beyond the typical benefits of improving mood, maintaining strength and promoting better heart health - movement can make the labor and delivery process easier! Your body and mind will be more prepared for the “workout” of labor, you will have coping strategies to manage pain during contractions and help your baby engage into the birth canal.
Strategy #2: Relax Your Pelvic Floor
Your pelvic floor does not push the baby out, is it actually your uterus! Prior to delivery we want to practice relaxing your pelvic floor to promote full range of motion and reduce any tension in your hips or pelvic floor. This allows the baby to descend into the pelvis by creating more space and reduces the risk of perineal tearing. To focus on pelvic floor relaxation we suggest these 3 stretches below. You can stretch multiple times per day with 1-2 minute holds.
Happy baby Modification: Lay on your side and bend one knee and hip
Deep squat Modification: Sit on a block or step
Child's pose Modification: Use 2 chairs (sit on one and lean over to the other)
Strategy #3: Practice Belly Breathing
Your pelvic floor and diaphragm work together during labor and delivery so before the big day arrives, you want to practice slow belly breaths. This is a great strategy to reduce muscle tension, manage pain during early stages of labor and promote blood flow to your baby.
Try this technique!
Sit in a supported position with feet resting on the floor and hands placed on your rib cage
Take a deep inhale through your belly for a count of 4 and feel your ribs expand into your hands
On your exhale, passively let the air out for a count of 4 seconds.
Repeat for 10 breaths, 2 times a day
Strategy #4: Learn How to Push
Be mindful of HOW you’re pushing. Too often women end up pushing on their back and are cued to ‘purple push’ or valsalva for extended periods of time. This position can be difficult to push the baby out because your tailbone cannot move out of the way. Also, it can place a lot of strain on your pelvic floor, especially if you are pushing for a while. To help protect your pelvic floor, you want open glottis pushing which means using a forceful exhaling or making noises as you push.
There are also many great options for positioning during active labor that take weight off your tailbone and some even use gravity to assist with baby descent. Here are a few options if you don’t want to lay on your back:
Kneeling
Standing
Hands and Knees
Laying on your Side
Squatting
Strategy #5: See a Pelvic Floor Therapist
A pelvic floor physical therapist can help you prepare for delivery by assessing your pelvic floor function and treat any imbalances in your joints, muscles and tissues. We are able to address areas of tension throughout the back, hips and pelvic floor by using hands-on techniques to increase blood flow to the area and improve mobility of the tissues. Improved tissue mobility will support optimal fetal positioning, reduce risk of tearing, improve pain and give you confidence to move in and out of different laboring positions.
Conclusion:
Childbirth is no easy task and every woman that is pregnant deserves the opportunity to prepare for the big day. I can’t think of a better way to introduce your baby into this world by first preparing your own mind and body! We hope this blog gives you immediate strategies to start the preparation process, but If you are interested in more information about pregnancy prep, check out this link, “5 Ways to have a Pain Free Pregnancy”.