How to prepare your body for birth- Part 1

Preparing your body for birth is an essential part of having a natural childbirth. Just like an marathon runner trains for months to condition their body for 26.2 miles so too do pregnant mothers need to train for the athletic event of birth. From the moment your egg is fertilized with sperm, your body begins to change. Your breasts become heavy and tender, you experience sensations like nausea, there's a rapid rise in hormones (estrogen) and your emotions are at all time rollercoaster high.

Your body is changing. Shaping. Growing. Preparing your body for birth is a holistic process involving the whole body (and mind) for birth.

Let's start with how to prepare your body for birth- exercise!

As a Childbirth Educator and in my personal experience having a healthy pregnancy and natural labor I've found this to be incredibly helpful!

Exercise- we've all heard that it is recommended that pregnant women exercise. However there are specific exercises that are unique in preparing your body for labor. During labor your body will be pumping at an all time high- adrenaline plays a huge part in labor. Working with your body is essential during labor.  Exercising during pregnancy also helps with that drastic drop in energy *even more intense if your chasing around a toddler*. It helps keep your body and mind balanced.

These exercises are similar to yoga stretches and they are specifically designed to focus on the areas of your body that need to be strengthened before labor.

Tailor Sitting- This position is also called "cris cross applesauce" when you were in kindergarten. Also similar to resting pose in yoga. You can choose to bring your heels together or sit comfortable with your legs crossed. This position is preferable to sitting upright in a chair or couch as it helps pull your uterus up and align your spine. So whenever you are at home or if you can swing sitting on the floor at work- SIT YO BUTT DOWN :) 

Pelvic Rocking- This position is similar to "cat and cow" yoga position. We teach to practice this every night during your pregnancy as it helps with digestion and discomfort. It also tones and conditions the muscles in your lower back and abdomen *ringing a bell, the area where your body will be experiencing contractions*. 

Squatting- If I could put a gold star and giant arrows to "squatting" I would because it is so amazing for your body during pregnancy and helpful during labor. Squatting is the most common position women labor around the world. However, if your body is not conditioned ahead of time your muscles will become sore very soon. Squatting gets the body in alignment and prevents arching your back. During labor it opens your pelvic outlet by 10%! And believe me, that is a lot during labor! As Ina May Gaskin (Author of Spiritual Midwifery & Guide to Childbirth) said "Squat 300 times a day and you will give birth faster!" 

As always, take precaution and learn how to properly do these poses from either a Childbirth Educator or personal trainer specializing in prenatal exercises. If you'd like to know more conditioning exercises check out my birth class page and join my online community or sign up for a classroom setting childbirth class!