Ways to Prepare for Labor

on February 19, 2009 at 7:04 AM

Birth Ball by Fitball, $38,

Labor and delivery is amazing, a miracle, painful, surprising, a little scary if you've never been through it before -- the list goes on and on. But it is also most definitely intensely physical. Your body will be doing some crazy stuff.

And just as athletes prepare for physical challenges through practice, you can prepare for childbirth, too. Here are a few ideas to help you in your final months.

The Mayo Clinic has an illustrated slide show with exercises to help with labor. A few include:

Do your Kegels! -- These will help get you ready "down there." Kegel exercises help tone and strengthen your pelvic floor, which can aid when it comes time to push.

Just tighten your pelvic muscles as if you're stopping a stream of urine. Hold for a few seconds, relax, and then repeat four or five more times. Work up to keeping muscles contracted for ten seconds at a time, then relaxing for a few seconds in between and repeating. Try to do three sets of ten repetitions a day. And you can do your Kegels anywhere -- sitting, standing, lying down.

Tailor sitting -- This position will stretch muscles in your thighs and pelvis. It also keeps you flexible and increases blood flow to your lower body.

Sit on the floor with your back straight. Bring the bottoms of your feet together and pull your heels in toward your groin. Drop your knees and feel the stretch in your inner thighs. Try this position anytime you're able to sit on the floor.

Wall slide with a birth (exercise) ball -- Stand up straight with a fitness ball behind your back and against the wall. Keep your feet shoulder-width apart. Slide down the wall until you're in a sitting position, then slowly slide back up and repeat. Go for ten repetitions.

Birth balls are used frequently in maternity wards and birthing centers as an aid during labor, but you can use one in advance, too. Exercising with a birth ball will strengthen your lower back and lower abdominal muscles.

Make sure the ball is the right size for you. When you sit on the ball with your feet in front of you, your knees should form a ninety degree angle.

What to do with the ball?

Use it as a chair - sit on it at the computer or in front of the TV. This puts you in a supported squat, opening up your pelvis and aligning your spine.

Rock, sway, or bounce gently on it -- this exercises your thighs and pelvic floor muscles.

And here are more ideas for exercising with a ball.

As always, check with your doctor before exercising to make sure what you have in mind is safe for you, and to get his ideas on physical ways to prepare for labor.

What are you doing to prepare for labor? Are you trying to prepare? Share with other moms here.

Filed Under: 3rd trimester, exercise, labor, labor & delivery

Comments (9)

Peajewel

on Feb 19, 2009 at 9:13 AM

I loved my birth ball! I think they are great!

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Lanasmom

on Feb 19, 2009 at 11:05 AM

Never had a birthing ball in the hospital but i did use an exercise ball to bounce on for exercise.

Lynette

on Feb 19, 2009 at 11:54 AM

I did hypnobabies, it was awesome.

RanaAurora

on Feb 19, 2009 at 2:21 PM

RESEARCH. Research every little thing, from artificial rupturing of the membranes, the most effective labor positions, non-drug pain relief, IVs, the drugs they'll want to load in your newborn, etc.

angie2568

on Feb 19, 2009 at 5:11 PM

To prepare for labor_I just find these so funny. I have 3 kids 11 daughter in a few mns, 5 son, and 13 mns old son. You can read books, practice breathing, do the ball exercises_it all goes out the window when you go into labor.

But my last one, I had him in 1 1/2 hr from when my water broke, minimal pain_like a bad BM cramp and it was over. But I owe it to the labor nurse she was wonderful.

I barely made it to hospital before he was born, thats how painless it really was. No iv's nothing. one hour later i was in shower, but downfall I had so much energy I was awake for 2 days straight!!

But my kids are my life.....

on Feb 19, 2009 at 6:13 PM

angie, in your EXPERIENCE it goes out the window. For millions of women, these things made all the difference in the world.

doulala

on Feb 19, 2009 at 6:23 PM

I agree that researching is really important.

Once a mom starts to learn about her options and understand her own circumstances, she can see who would best fit her support team (OB/midwife, birth/postpartum doulas). Moms can be fully educated, but without great support, she is less likely to get the birth she wants.

Moms have a lot of options, but they need to discover them, themselves! :-)

Being in labor, in the moment, mom needs to be able to follow her instincts to cope. Having done these aforementioned exercises and access to the tools can help, but a simple bathroom w/toilet & shower can offer immense help, too...

Pauline3283

on Feb 19, 2009 at 7:22 PM

I researched and read everything and it really helped! I used to think that it didn't matter(and ended up with horrible birth experieces because of that) but it really does. My last labor was wonderful and all the books I read really came in handy.