4 Exercises During Pregnancy to Help with Labor

Whether or not you regularly exercised before getting pregnant, there are some simple exercises during pregnancy that can help you when time comes for labor and delivery.

These exercises are designed to tone and stretch important muscles and joints that will be involved in the process of birthing your baby.

1. Kegels – This is an exercise you will probably hear about several times during your pregnancy. It is meant to exercise the muscles in your pelvic floor, which will help with a vaginal delivery.

   It will also help strengthen the muscles that control your bladder, meaning you may be less likely to have urine leakage or incontinence during and after pregnancy.

   To do this exercise, you should tighten the muscles around your vaginal opening (you may also feeling tightening in the rectal area) and slowly hold it for a count of 5 to 10 seconds. Then slowly release them, for another count of 5 to 10 seconds.

   You can do about 10 to 20 of these every day and the nice thing is that you can do them anywhere – nobody will ever know.

2. Arched Back – Sometimes called a mad cat position, this will help stretch the muscles of the lower and middle back and keep them limber. You’ll want to get on your hands and knees and pull your stomach muscles in, arching your back. Hold it for a couple of seconds and then release.
3. Tailor Sitting – If you remember back to when you were small, this is also called sitting Indian Style. You’ll want to bend your knees and cross your ankles and pull your feet in as close to your body as you can.

   Optionally, you can just put the soles of your feet together and pull them in as close as you can get them. This will stretch the muscles of your inner legs and also help with flexibility.

4. Pelvic Rocks – This is an exercise that will also help while you are in labor. Get on your hands and knees and first pull your pelvis towards your abdomen. Then push it back towards your back.

   This will help loosen your hip joints and towards the end of pregnancy, may help the baby drop deeper into the pelvis.

Make sure to speak with your healthcare provider before doing any of the previous exercises during pregnancy. Your main priority is the health and safety of both you and your unborn baby.

Secondly, make sure you stay hydrated and do not overheat yourself. And lastly, make sure you are breathing regularly and deeply. If anything is uncomfortable, hurts or you just don’t feel right, by all means, stop what you are doing.