If you would like to start safely exercising and preparing your body for childbirth, schedule an appointment with an A7 Health Physiotherapist or join the A7 Health exercise classes with a Biokineticist.

How can physiotherapy help prepare you for childbirth?

As pregnancy progresses, your uterus grows, your center of gravity shifts, and your posture and coordination change. Some muscles become tight while others become looser and weaker. A physiotherapist will teach you exercises and positions that will strengthen and relax your muscles and help you feel comfortable and avoid injury.

These exercises will help you:

• Push during delivery
• Lengthen pelvic muscles and soften tissue
• Get into labor positions
• Practice relaxation techniques
• Prevent or treat urinary incontinence
• Relieve back pain
• Relieve pain during sexual intercourse

What exercises can help make childbirth easier?

Exercise can prepare your body for an easier and perhaps faster delivery and help you regain your pre-baby weight more quickly. If you were not active before pregnancy, there is no time like the present.

Whether you are a new to exercise or experienced, here are a few exercises and techniques you can use to prepare your body for labor and delivery:

Deep squat – Deep squats help relax and lengthen the pelvic floor muscles and stretch the perineum.

Stand with your legs wider than hip width. Slowly squat down as far as you can go with your hands pressed together in front of you.

Quadruped cat – This pose helps ease discomfort and decrease lower back pain.

Get on your hands and knees. Exhale and round your back as you tuck your chin toward your chest. Then inhale and gently arch your back downward and look up at the sky.

Kegal exercises – This will help strengthen the pelvic floor muscles.

Squeeze the muscles you would use to stop urinating. These are your pelvic floor muscles. You can do Kegel exercises two ways: either by holding (hold for 10 seconds and release) or quickly contracting (25 to 50 times).

Butterfly stretch – This exercise will stretch and strengthen muscles in your back, thighs, and pelvis, and improve your posture. It also keeps your pelvic joints flexible, improves blood flow to your lower body, and eases delivery.

Sit on the floor with your back straight. Put your feet together and your knees dropped comfortably. Press both knees gently toward the floor using your elbows, you should feel a stretch in your inner thighs. Don’t bounce your knees up and down rapidly. Use a wall to support your back if you find it difficult to keep your back straight. Hold the position for 10 or 15 seconds and repeat.