Exercises » Exercise for Active Labour
Exercise to prepare you for an Active Labour
Preparation for an active labour should start during pregnancy. By practising these specific and appropriate exercises
you will be more able to stay mobile, to choose different birth positions, work with your body and find strength in your own reserves
to cope with the challenge that labour can be
Strong Legs For Stamina& Strength
Strong legs will give you the stamina and strength to keep active and upright during labour
However, you will be at your heaviest and therefore the demand on your muscles will be greater at this stage
By starting to build up tone in your legs during pregnancy will help you prepare for an active labour
Upright positions (standing, walking, kneeling, squatting - or ideally a combination of these) can help the pelvis opening expand to accommodate the baby's head as it moves down. Being upright assists the natural gravity to aid the downwards movement of your baby along the birth canal.
Staying upright and mobile can also make labour pain feel less intense
Click here for Static Lunge Exercise
Click here for Squat Exercise
Click here for Squat & Squeeze Exercise
Cardio Fitness for Energy Reserves
Labour is like your own personal marathon, so it's wise to boost your cardiovascular strength so you won't tire too quickly
Cardiovascular (CV) exercise increases your heart rate and breathing rate and will give you greater reserves of energy to cope with labour.
Remember to keep to the Exercise intensity scale for your own safe limits
Interval Training to prepare for labour
Whilst you are exercising cardivascularly (e.g power walking, swimming, X trainer, treadmill)
alternate periods of interval training
- Try to push yourself to work at a harder rate for one entire minute
(keeping your exercise intensity scale to no higher than level 7)
2. Then reduce the intensity to an mod/easy level for 2-3 minutes
This pattern will help build your stamina and help prepare your mind set for labour
As you repeat this pattern imagine that the 'harder' level is a contraction
Focus on your breathing and picture yourself easily coping with the challenge
See that it only lasts one minute and then there is a chance to rest!
Once it is over, slow the pace down to easy and picture yourself breathing slowly and deeply to help you recharge your energy
Stretches to Keep Mobile
During pregnancy your hip flexors and hamstrings can become quite tight.
The hip flexor stretch lengthens out the ileopsoas muscles, to help improve posture and pelvic alignment.
The hamstring stretch releases the muscles at the back of your legs and buttock area.
These stretches will help release stiffness and constriction which can result in lower back pain. This will enable you to stay moblile during labour instead of stiffening up. Staying mobile eases pain, helps you feel in control and can aid the baby's descent in preparation for delivery. Both of these stretches are standing and can be done regularly during your labour.
Click here for Standing Hip Flexor Stretch
Click here for Standing Hamstring Stretch
Exercises For Birth Positions
Practising positions that both strengthen key joints and release muscle tension helps you to prepare for giving birth and alternative positions you can adopt during labour.
The following exercise promotes flexibility around the hip joint by lengthenening the muscles of the inner thigh.Perform this supported by cushions against a wall if this is more comfortable.
Click here for Inner Thigh Stretch
Being on all fours can be a comfortable position to adopt in labour, especially if you are experiencing lower back pain beacause of the position of the baby. This stretch helps to release the tension in your erector spinal muscle plus bulid upper body tone to help you adopt this position in labour.
Using a fitball to rest on can be helpful.
Pelvic Circles To Ease the Pain
Your body is equipped with it's own natural pain relief known as endorphins.
The pain receptors in our brain trigger the release of then to help us cope with discomfort. In pregnancy there is a profusion of endorphins around your pelvic area, and circling or rocking your pelvis stimulates the release of this natural pain releif mechanism. This movement can be particulary effective in early labour, and many women find their bodies adopting this pelvic circling automatically.
Using a fitball in labour can
be helful to rest you legs
whilst staying mobile and active
Extra Help To Push
Your abdominal muscles help support the weight of your bump and are involved in stabilising the spine and pelvic tilt. Even though these muscle separate to accomodate your growing bump, it is still important to exercise them appropriately to maintain tone and condition.One of the many roles of the abdominal muscles is to aid expulsive movements such as coughing and childbirth.
Strong abs can work with the muscles of your uterus to help you push your baby out.
Click here for Abdominal Hug Exercise
Breathing For Birth
Of all the exercises, this is the most vital one. By being minful of your breath helps release tension and therefore more able to cope with stress and pain. It gives you a focus and helps you stay in control. It also revitalises you with fresh new energy.
Click here for more techniques to help with Breathing
By preparing and working with your body.
By connecting with your natural rhythm and instincts
By using the natural force of gravity and movement
By having confidence in your own body and inner strength
You are more able to enjoy an active and positive birth