Great Exercises For Labor and Delivery
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So you’ve exercised throughout your pregnancy, you’ve prepared your body by keeping it strong and healthy and you have even prepared it for labor and delivery. So what else is there to do? Today we’re talking about exercises that you can do during labor.
Many moms are surprised to learn that you can actually exercise during labor itself. Labor and delivery puts stress on particular muscles and joints throughout the labor process. However, there are exercises that you can perform to help alleviate some of the pain associated with contractions. These exercises will also help open up the pelvis to give more room for the baby.
One great tool to use throughout pregnancy and birth is a birthing ball which is a simple exercise ball. In the video above, you can see a lovely third trimester mom who has used the ball throughout her pregnancy and intends on bringing it into the labor room with her.
One exercise that she might choose to do during labor is the forward kneeling stretch on the ball. She is going to allow her head to rest against the ball. In this position she can rock gently from side to side. This will help open up her pelvis and even help alleviate some of the pain that she might be having. If one is having back pain, this exercise will help allow the baby to drop away from the mom’s spine.
A second exercise is supported kneeling. Supported kneeling is a great exercise for those who don’t have the energy to hold their own body. The ball will support the weight of the body as one lays over the ball. Again, this is another great exercise for those who are experiencing back pain. Rocking back and forth gently allows the body to open and release. Pelvic tilts and hip circles are amazing exercises and feel fantastic during labor.
Lastly, deep squatting is also a fantastic exercise. Deep squatting is particularly effective during labor because it can open up the pelvis almost a quarter of an inch which gives the baby just a little more room to pass down through the birth canal. Beware, squatting can be tiring, so be sure to practice this throughout your pregnancy.
Ultimately, these exercises during labor can reduce your labor time and quicken your postpartum recovery. Do you know of any other exercises that have worked for you? We’d love to hear!