Research shows that women who engage in targeted physical and mental preparation for childbirth report feeling more in control during labor, experience less pain, and often have shorter labors. Here are some key techniques and exercises that go beyond standard pregnancy advice:
The "Squat and Relax" technique is vital. Instead of just focusing on squat depth, emphasize relaxing your pelvic floor muscles while in a deep squat position. Hold this relaxed squat for 30 seconds, repeating 5 times, twice daily. This trains your body to open up during labor.
Pay attention to your psoas muscle, a deep core muscle connecting your spine to your legs. A tight psoas can block your baby's exit route. Try this psoas-releasing exercise: lie on your back with your legs up on a chair, letting your lower back sink into the floor. Stay here for 5-10 minutes, focusing on deep, relaxed breathing.
Perineal massage is crucial. Research suggests it can reduce perineal trauma and the need for episiotomies, especially for first-time mothers. Practice a more intense version daily from 34-35 weeks onwards, using proper technique and lubrication.
The "breech tilt" exercise, despite its name, can benefit all pregnancies. Lie with your hips elevated about 12 inches higher than your head for 10-15 minutes daily, starting from 32-34 weeks. This uses gravity to encourage optimal fetal positioning.
"Fire Breath," a technique borrowed from yoga, can enhance your pushing power. Practice rapid, forceful breathing through your nose while pulling your navel towards your spine, repeating for 30 seconds daily.
Mental preparation is equally important. Practice pain reframing techniques, acknowledging contractions without judgment and visualizing them as waves of empowering energy moving through your body.
Don't forget to prepare your birth partner. The "Double Hip Squeeze" technique can provide significant relief during back labor, but it requires strength and practice.
Remember, these techniques aren't guarantees of pain-free labor, but they provide valuable tools to draw upon during childbirth. Preparing for labor is about training your body and mind for an intense physical experience, transforming you into a well-prepared, empowered force of nature as you bring new life into the world.
References
Miquelutti, M. A., Cecatti, J. G., & Makuch, M. Y. (2013). Antenatal education and the birthing experience of Brazilian women: a qualitative study. BMC pregnancy and childbirth, 13 171. https://doi.org/10.1186/1471-2393-13-171
Rojas, R. G., Wong, V., Shek, K. L., & Dietz, H. P. (2014). Impact of levator trauma on pelvic floor muscle function. International Urogynecology Journal, 25(3), 375-380. https://doi.org/10.1007/s00192-013-2226-4
Morkved, S., & Bo, K. (2014). Effect of pelvic floor muscle training during pregnancy and after childbirth on prevention and treatment of urinary incontinence: a systematic review. British Journal of Sports Medicine, 48(4), 299-310. http://dx.doi.org/10.1136/bjsports-2012-091758
Beckmann, M. M., & Stock, O. M. (2013). Antenatal perineal massage for reducing perineal trauma. Cochrane Database of Systematic Reviews, (4). https://doi.org/10.1002/14651858.CD005123.pub3
Ismail, S. I. M. F., & Emery, S. J. (2013). Patient awareness and acceptability of antenatal perineal massage. Journal of Obstetrics and Gynaecology, 33(8), 839-843. https://doi.org/10.3109/01443615.2013.828029
Bung, P., Huch, R., & Huch, A. (1987). Is maternal posturing for breech presentation useful? Journal of Obstetrics and Gynaecology, 7(3), 202-205. https://doi.org/10.3109/01443618709022780
Zeidan, F., Martucci, K. T., Kraft, R. A., Gordon, N. S., McHaffie, J. G., & Coghill, R. C. (2011). Brain mechanisms supporting the modulation of pain by mindfulness meditation. Journal of Neuroscience, 31(14), 5540-5548. https://doi.org/10.1523/JNEUROSCI.5791-10.2011
Whitburn, L. Y., Jones, L. E., Davey, M. A., & Small, R. (2014). Women's experiences of labour pain and the role of the mind: An exploratory study. Midwifery, 30(9), 1029-1035. https://doi.org/10.1016/j.midw.2014.04.005
