Preparing for labor: essential pregnancy stretches and techniques for a smoother childbirth experience

As you near the end of your pregnancy, it's important to prepare your body for labor. This can make your childbirth experience easier and more comfortable. Simple exercises, like specific stretches and perineal massage, can be very helpful. They increase flexibility, reduce anxiety, and strengthen your body for labor. Doing these activities can also ease common issues, such as back pain during pregnancy, and improve your comfort during this special time.

How Can Stretches Help Prepare for Labor?

Stretching in the last weeks of pregnancy can help your uterus, hips, and pelvis become more flexible. This flexibility is key for an easy delivery. Simple movements can also lower chronic pain, improve your posture, and raise your energy levels during labor. Here are some easy stretches to add to your pregnancy exercise routine:

1. Seated Cat-Cow Stretch for Spinal Flexibility

How to do it:

• Sit on the floor or in a sturdy chair with your legs crossed and your hands resting on your thighs.
• Inhale: Raise your head and chest towards the ceiling while softly bending your back.
• Exhale: Drop your head towards your chest and round your back.
• Repetitions: Repeat these movements for 10 to 20 times. This can support your flexibility and lessen pregnancy back pain.¹

2. Modified Child’s Pose for Pelvic Flexibility

How to do it:

• Sit in a chair that has no arms and spread your legs wider than the seat.
• Lean your arms forward onto the chair or a surface in front of you. Let your belly relax between your thighs.
• Hold time: Stay in this position for 20 to 60 seconds. Breathe deeply to feel calm in your pelvic area.¹

3. Deep Squat Stretch for Pelvic Opening

How to do it:

• Stand with your feet wider than your hips. Point your toes out to a 45-degree angle.
• Bend your knees and lower into a deep squat. Your hips should go below your knees. Use your elbows to gently push your inner thighs apart.
• If you find it hard to balance, put a low stool or some stacked books under your hips.
• Hold time: Stay in this position for 30 to 60 seconds. Focus on relaxation and feel your pelvic floor.¹

Why Are Kegel Exercises Important During Pregnancy?

Kegel exercises can make your pelvic floor muscles stronger and more coordinated. This gives better support to your uterus and bladder. When you strengthen these muscles, you can reduce the risk of incontinence during and after childbirth. Kegel exercises can also help you control contractions better when you are in labor.

What Is Perineal Massage, and How Can It Help?

Perineal massage (PM) is a simple practice you can try at home. It readies the perineum for childbirth. Regular PM can decrease the risk of strong tears during delivery. It may also help ease chronic pain after the baby is born. Most pregnant women should begin perineal massage at about 34 weeks into their pregnancy.² If you are having a high-risk pregnancy, it's wise to speak with your midwife or MD before starting PM.

How to Perform Perineal Massage

• Wash your hands thoroughly. Sit comfortably with your knees bent and slightly apart. You can use pillows to support you if needed.
• Apply lubricant: Place a water-based lubricant inside the vaginal opening and on the skin around it.
• Insert your thumb into the vagina until the first knuckle. Let the tip of your thumb rest at the back of the vaginal opening.
• Gently press your thumb towards the anus. You might feel a good stretch or a bit of burning.
• Hold for 1-2 minutes and then slowly let go. ²

Variations for Better Results

• U-shaped arcs: Move your thumb in a U-shape along the sides and back of the vaginal area.
• Pumping technique: Gently press down with your thumb, then let go to feel more flexible.
• Tissue pinch and pull: Lightly pinch the tissue between your thumb and index finger. Pull gently until the tissue relaxes.
• Frequency: Aim to do perineal massage for 5 to 10 minutes at least two times a week for the best results.²

Additional Pregnancy Practices to Support Labor Preparation

Prenatal Massage and Relaxation Techniques

Prenatal massage can help reduce tension and stress when you are pregnant. It makes you feel more relaxed. Massage therapy is a great addition to your pregnancy workouts. It can improve blood flow, relieve chronic pain, and make your pregnancy feel more comfortable.

Meditation, Hypnosis, and Progressive Muscle Relaxation

Practicing meditation, progressive muscle relaxation, and hypnosis while pregnant can help ease anxiety. These techniques can also help you focus better during labor. Using controlled breathing and mindfulness can lessen the feeling of pain. This can lead to a smoother childbirth experience.

Incorporating a Pregnancy Ball, Yoga, and Pilates

Using a pregnancy ball for stretches or doing yoga and pilates can help you get stronger and more flexible. This can make your pregnancy healthier and can lead to better results during labor.

Reach Out for Expert Support

For personal help, talk to your Pelvic Health Specialist through the Blossom app. They can tailor your pregnancy workouts. They will pay attention to your concerns and support you during your pregnancy for the best results.

DISCLAIMER This article is intended for educational purposes only, using publicly available information. It is not medical advice nor should it be used for the diagnosis, treatment, or prevention of disease. Please seek the advice of your physician or another licensed medical provider for any health questions or concerns. In the case of emergency, call 911.