Expecting A Baby? Here's How to Prepare
If you're expecting a baby, you may be wondering what you can do to physically prepare your body for labor and delivery. As long as you have not been advised to stop exercise, being active throughout pregnancy is very beneficial for you and your baby. In addition, there are some specific exercises and practices you can do to prepare your body as you get closer to your delivery day.
Deep breathing. Being pregnant is very taxing on your body. Increased blood production makes it more work for your heart and cardiovascular system to pump throughout your body. Not only that, but as the baby grows, they push up into your diaphragm and ribs, making it harder to take deep breaths. You can practice deep breathing by placing your hands either on your ribs or your abdomen and breathing slowly and controlled. This can be used to help manage your pain when you're in labor.
Pelvic and back mobility. If you have a yoga ball, you can sit on the ball and rock your hips in a circle - like you are doing a hula hoop. Go in both directions, side to side and front to back. Try to stay as relaxed as you can to allow for your pelvis to move in new ways. This will help when your baby begins to descend into the birth canal. If you do not have a yoga ball, try getting on your hands and knees and rocking your pelvis up and down and even side to side. This can help take the pressure off your back and provide more space in your pelvis.
Pelvic floor relaxation: You may have heard of Kegels and know that if you work on tightening these muscles, it can alleviate symptoms of urinary incontinence. However, when preparing to deliver a baby you'll want to make sure you understand how to relax these muscles and even stretch them. Using the same deep breathing technique highlighted above, you can practice taking long deep breaths. When you inhale, feel for the muscles between your sit bones to relax and stretch. When you exhale, you can feel them lift back up to their resting position.
Strengthening and endurance. Before beginning any type of exercise program during pregnancy, check with your OB/GYN or care team. Adding in strength and endurance exercises can help you prepare for delivery, and even help you prepare for caring for your newborn. Bodyweight exercises like squats and lunges are great, and walking is an excellent endurance-building exercise.
Not sure where to start? You may want to ask for a referral to see a pelvic floor physical therapist if you are experiencing any unusual symptoms. Are you having pelvic pain or urinary leakage? Have you had a tear in a prior vaginal delivery and are looking for ways to reduce this risk? Have you had a C-section and are pursuing a VBAC (Vaginal Birth After Caesarean)? Are you wondering about labor and delivery positions you can try to deliver more smoothly? A trained pelvic floor physical therapist can work with you to develop goals and an individualized plan of care as you move through this exciting time.
Jerilyn Strong, P.T., D.P.T., is a physical therapist in Ithaca. She specializes in prenatal and postnatal physical therapy as well as pelvic floor therapy.
