3 Exercises to Prepare You for Labor

Posted on Jan 19 2015 - 7:16pm by somayar

For the full nine months of pregnancy, I was deathly afraid of the pain I would have to endure.  Most moms said they don’t remember the pain, but know it hurt like hell.  That made it even worse- to know I would soon be going through something so painful that the brain automatically blocked it out. Before I send you into a panic, there are few ways you can prepare the body to tolerate that kind of pain.

First up is Cat/Cow.

Cat/Cow is a yoga exercise that I love, which helps stretch out and strengthen your lower back and abs. Get on the floor on your hands and knees with your arms shoulder-width apart and knees hip-width apart, keeping your arms straight but not locking the elbows. Breathe in, tighten your abs and tuck your booty under, while rounding your back. Then, relax your back into a neutral position as you breathe out. Repeat at your own pace, following the rhythm of your breath.

Next up is the Squat.

Squats help to strengthen your thighs and open your pelvis. Stand facing the back of a chair with your feet slightly more than hip-width apart, toes pointed outward. Hold the back of the chair for support. Contract your abs, lift your chest, and relax your shoulders. Then, while squeezing your pelvis forward, lower your butt toward the floor as though you were about to sit down. Find your balance — most of your weight should be toward your heels. If you’re in your third trimester, your balance will be a little off, so it’s ok not to go down as far. Take a deep breath in and then exhale, pushing into your legs to rise to a standing position.

And, lastly, the Cobbler’s Pose.

This position helps to open pelvis and loosen the joints in your hips. This is the perfect move to help prepare for child birth. It has shown to improve your posture and release tension in your lower back. To start, sit up straight against a wall or sturdy surface with the soles of your feet touching each other. (Sit on a folded towel or mat if your bottom is uncomfortable.). With your elbows or hands, gently press your knees down and away from each other, but don’t force them. Hold this position for as long as you can, then release and repeat.

I believe pregnancy lasts as long as it does to give us a chance to really prepare our body, heart, and mind for what is to come. Use your time wisely to make this beautiful event as painless as possible.




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