Birth Exercise Archives - Bare Birth https://barebirth.com/category/birth-exercise/ Bare Birth Website Wed, 13 Mar 2024 02:36:25 +0000 en-US hourly 1 https://wordpress.org/?v=6.6.1 https://barebirth.com/wp-content/uploads/2023/01/cropped-android-chrome-512x512-1-32x32.png Birth Exercise Archives - Bare Birth https://barebirth.com/category/birth-exercise/ 32 32 214114973 Prenatal Exercise Programs https://barebirth.com/prenatal-exercise-programs/ Wed, 03 Jan 2024 00:29:38 +0000 https://barebirth.com/?p=30962 Prenatal Exercise Programs Online Exercise Programs to Enhance Your Pregnancy + Prep for Your Birth Moving your body during pregnancy has all of the same amazing benefits as moving it before pregnancy: heart health, improved mood, strength, stamina, flexibility, and an overall feeling of well-being. In addition to your body and brain benefits, it improves …

Prenatal Exercise Programs Read More »

The post Prenatal Exercise Programs appeared first on Bare Birth.

]]>

Prenatal Exercise Programs

Online Exercise Programs to Enhance Your Pregnancy + Prep for Your Birth

Moving your body during pregnancy has all of the same amazing benefits as moving it before pregnancy: heart health, improved mood, strength, stamina, flexibility, and an overall feeling of well-being. In addition to your body and brain benefits, it improves oxygenation to your baby’s placenta for their growth & development too.

Below are a few reasons why finding a prenatal program specific for your growing body can be beneficial.

Pregnancy Changes

That Can Make Movement Challenging

A pregnant body has many changes it undergoes: 

  • increased blood volume
  • compressed lungs
  • displaced heart
  • expanded ribs
  • stretching connective tissue between your abdominals
  • instability in the pelvis
  • different center of gravity
  • increased load on the pelvic floor
  • pressure on your bladder
  • a uterus expanding to take up most of the abdominal cavity

With this many changes in such a short period of time, it makes sense to reevaluate how you can best support your body.   Just because you can still do certain  movements, it doesn’t mean you should. 

Why Modify Movements?

Give Yourself Some Extra Love Right Now

Even if you were active pre-pregnancy, it can be very kind to your body to slow down and be gentle. There are many challenges to exercising because of the heavy load your body has to carry and the changes prepping your for an impending birth:

  • shortness of breath
  •  muscles might be hypermobile
  • balance can be off
  • pelvic floor can feel heavy
  • a growing belly gets in the way
  • not to mention nausea and exhaustion make moving difficult
In addition to your safety, is your baby’s safety. You should always be able to carry out the “talk test” when exercising which means you can comfortably talk while getting your heart rate a little elevated.  If you are huffing & puffing, unable to get your words out, that is a cue to take the intensity down a notch.  

Prenatal + Postnatal Pregnancy Programs

A program designed for your changing body during pregnancy and the recovery time after birth is a great way to stay active while balancing your new body’s needs.

During pregnancy, strength and stamina are great to build for the major endurance activity of labor & birth. But your body actually needs more than just strength – suppleness is a nice balance to strength.  A belly that allows for expansion and growth is a beautiful thing.  Pelvic floor muscles that relax, drop and make way for your baby to enter the world are key to the process. 

Many programs incorporate a bit of learning about birth into the mix with a focus on learning to push and breathe your baby out. That is something you don’t find in general exercise programs, and it is a key skill to birthing your baby. An added benefit is the gentle postpartum component.  It can be a nice bridge to actually rehab your core and pelvic floor while gently working back up to your previous workout regimen. Waiting until your provider clears you to run again at 6 weeks postpartum and then lacing up your running shoes might not be the best way to go!

Prenatal programs are geared towards safety & efficacy during all stages of your pregnancy & postpartum rehab. Here are a few that I recommend to pregnant families if they want keep their bodies moving and have a little edge when getting their babies out + recovering from birth.

Hidden Benefits for Birth

Birth is active!  It requires strength, stamina, surrender, focus, breathing & sometimes some interesting body positions.

Here are a few ways that moving throughout pregnancy might boost your birth:

  • finding your edge (uncomfortable but not painful) frequently allows you to sit with unpreferred sensations (ahem, contractions) & practice your instinctive coping techniques (breathing, focus, mantras) 
  • birth can be loooooong and exhausting so building stamina is very useful in assisting you with a long, tiring labor
  • core & pelvic floor connection helps you learn how to push your baby out
  • rhythmic activities like dancing (belly dancing) or a fluid yoga practice help you find your flow, just like you need to in labor
  • tapping into pelvic movements ahead of time & unlocking your sacral chakra can let your energy flow down & out in labor 
  • moving your hips & pelvis now, makes you more comfortable with the natural movements people make to assist their babies in navigating a pelvis
  • endorphins assist in your labor so moving in the last few weeks of pregnancy can prime your hormonal birth cocktail 
  • practicing labor positions and movements makes it easier to find the same fluid, rocking moves while actually in labor

Special Concerns

If you are experiencing any of these conditions during pregnancy, proceed with caution and always consult with your provider before beginning an exercise program.

  • low blood pressure
  • high blood pressure
  • pubic bone dysfunction
  • pelvic girdle pain
  • diastasis
  • gestational diabetes
  • severe anemia
  • multiples
  • placenta previa late in pregnancy
  • preterm labor 
  • cerclage

If you experience any of these sensations while exercising, stop immediately and contact your provider.

  • dizziness
  • faintness
  • shortness of breath
  • calf pain or swelling
  • chest pain
  • headaches
  • bleeding from the vagina
  • gush of fluid from the vagina
  • contractions with a pattern

Get Your Bump Moving

Pregnancy is a time of immense physical change that benefits from tailored body support. Moving in a modified way can decrease your pregnancy discomforts & improve your mood. It is also good practice for labor – listen to your body and only move in a way that feels good for you. 

The post Prenatal Exercise Programs appeared first on Bare Birth.

]]> 30962 Back Labor Circuit https://barebirth.com/back-labor-circuit/ https://barebirth.com/back-labor-circuit/#respond Fri, 13 Jan 2023 00:31:56 +0000 https://barebirth.com/?p=25856 Back Labor Basics After your baby enters your pelvis, they do their best to follow the path of least resistance, find the widest space in the pelvis and begin to rotate.  Most babies turn to look at your bum which places their soft face against your spine. (anterior) Between 20-25% of babies, turn the opposite …

Back Labor Circuit Read More »

The post Back Labor Circuit appeared first on Bare Birth.

]]>

Back Labor Basics

After your baby enters your pelvis, they do their best to follow the path of least resistance, find the widest space in the pelvis and begin to rotate.  Most babies turn to look at your bum which places their soft face against your spine. (anterior) Between 20-25% of babies, turn the opposite direction (posterior) so that the back of their skull is against your bony pelvis – also known as back labor.

Anterior vs. Posterior Pelvic Paths

There are different paths to take when navigating a pelvis.

If your baby decides to take the less traveled posterior pelvic route, they might later backtrack, taking the time to rotate into the more commonly traveled anterior position. This is one reason posterior labors can take longer.  They may also stay the course and crown in that posterior position which is called “sunny side up”.  When their bony skull is pressing against your bony pelvis, contraction sensations are usually more intense in this low back area.  Because of the baby’s position as it descends, people can also feel pressure between contractions sometimes.

When a baby’s soft head is molding through the pelvis on an anterior path, it places the smallest diameter of the head on the cervix which can help facilitate dilation. Their mushy face feels a little softer & easier against your back during  contractions and in general, is a more comfortable &  optimal birth position.

Sidenote: Every body is different, and everyone has different sensations in labor.  Some people feel intense pain or pressure in their back in labor regardless of their baby’s position. 

Explore movements that assist optimal fetal positioning!

Back Labor Circuit

 A circuit can be used any time labor seems to need a boost:

  • long warm-up phase (prodromal labor for days)
  • irregular contractions (not rhythmic or consistent)
  • stalled labor (contractions stop after a time of consistency)
  • suspected back labor (sensations concentrated in your back)
  • slow labor (repositioning can boost labor sometimes)
  • additional comfort measures can be added: ice/heat to low back, counterpressure, sacral press, massage

 A circuit is a cycle of repetitive movements that fall into 3 different categories: (hold each position for 15 minutes)

  1. disengage the baby with chest lower than hips
  2. reposition baby with positions that facilitate movement
  3. re-engage baby deeper into the pelvis

Before you begin:

  • find a comfortable place – bed, couch or yoga mat on the floor
  • use props like pillows & partners for extra assistance
  • be prepared to move through the circuit a few times until you feel a shift or decide to take a break

#1: Disengage

The higher your bum and lower your chest, the better. Use pillows and a padded surface to really bolster you up and provide comfort. 

Possible positions:

  • full  moon
  • puppy pose

#2: Promote Movement

Find positions that allow gravity to help your baby’s spine swing towards your front. They may promote rotation & proper alignment.

Possible positions:

  • hands-knees (hammock/table top)
  • hands-knees with chest supported on ball/chair
  • add in pelvic tucks or hip spirals for extra help
  • passive side-lying pelvic opening (works great with an epidural too)

#3: Re-engage

Using upright, gravity-loving positions will help your baby move deeper into the pelvis.

Possible positions:

  • slow dancing with partner
  • abdominal lift (your back to your partner’s front, tuck pelvis, lift baby and hold)
  • supported squat on a birth ball
  • big hip circles on a birth ball
  • forward leaning on partner, wall, furniture
  • + pelvic asymmetry for more internal space
  • walking up stairs sideways
  • curb walking (one foot on the curb and one foot on the road)
  • side lunges while holding onto partner or support
  • lunge with one foot on a short stool 
  • standing hip circles

Back Labor Techniques

Miles Circuit, Sacral Squeeze, Positions

Playlist

3 Videos

The post Back Labor Circuit appeared first on Bare Birth.

]]> https://barebirth.com/back-labor-circuit/feed/ 0 25856 Abdominal Core & Pelvic Floor Exercises https://barebirth.com/abdominal-core-pelvic-floor-exercises/ https://barebirth.com/abdominal-core-pelvic-floor-exercises/#respond Thu, 05 Jan 2023 20:42:16 +0000 https://barebirth.com/?p=24840 Abdominal Core & Pelvic Floor Exercises Exercises for During Pregnancy, Birth & Postpartum Recovery CAUTION: ONLY MOVE YOUR BODY IN A WAY THAT FEELS GOOD. BE GENTLE, MODIFY, GO SLOW AND TAKE BREAKS IF YOU NEED TO. IF IT HURTS, STOP! What Are Your Abdominal Core & Pelvic Floor Good For? The Abdominal Core and …

Abdominal Core & Pelvic Floor Exercises Read More »

The post Abdominal Core & Pelvic Floor Exercises appeared first on Bare Birth.

]]>

Abdominal Core & Pelvic Floor Exercises

Exercises for During Pregnancy, Birth & Postpartum Recovery

CAUTION:

  • ONLY MOVE YOUR BODY IN A WAY THAT FEELS GOOD. 
  • BE GENTLE, MODIFY, GO SLOW AND TAKE BREAKS IF YOU NEED TO. 
  • IF IT HURTS, STOP!

What Are Your Abdominal Core & Pelvic Floor Good For?

The Abdominal Core and Pelvic Floor are key components of all bodies, but especially for the pregnant body. They provide structural support for your growing uterus & baby plus stability for the pelvis. During pregnancy, it is crucial for them to have strength but also suppleness – your belly has to give and stretch so your baby has room to grow but it also needs to support your abdomen. Your pelvic floor needs stability to decrease pelvic pain and hold your organs up without too much tension.

Strength + suppleness allows  your body to provide integrity and support during pregnancy but also stretch & release during birth. By connecting with these muscles prior to labor, parents know how to engage their bodies during birth to help with releasing their babies and recovering after birth.

 Additionally, because the abdominal core and pelvic floor muscles work together synergistically, training them in tandem can result in greater overall stability and control & provide an amazing framework for getting your baby out.

Find Out More About Your Pelvic Floor Here!

Benefits of Moving

Prenatal movement is an incredibly important part of having a healthy pregnancy. When done correctly, it can provide numerous benefits to both mother and baby alike. It helps strengthen the muscles that support the uterus, pelvis, and spine, allowing for better posture and balance throughout the pregnancy. 

Additionally, prenatal movement helps reduce swelling in the legs and feet by encouraging circulation. Moving your body also strengthens ligaments around the hips, pelvic floor, and core muscles which prepares you for labor and delivery. On top of this, it increases endorphins – hormones responsible for feelings of happiness – thereby decreasing stress and anxiety levels during pregnancy. 

Lastly, prenatal movement can help improve sleep quality, leading to more energy during the day. All these factors contribute to a healthier and happier experience throughout your pregnancy!

STRONG

SUPPLE

FLEXIBLE

BALANCED

How Are You Moving During Pregnancy?

Depending on one’s fitness level prior to pregnancy, activities can range from strength training to light aerobic exercises like walking or swimming.  Additionally, prenatal yoga can help strengthen core muscles, as well as cultivate mindfulness & breathing, both very important labor coping skills. Regular activity during pregnancy can help your body feel better prepared to meet the expectations of birth.

Ideas for Moving Your Pregnant Body:

Daily Movements

Find Time Daily to Work These in to Prepare for Birth & Recovery

Playlist

3 Videos

Deep Breathing

Deep Breathing Benefits Your Pelvic Floor + Triggers Relaxation

Playlist

2 Videos

Hammocks

During pregnancy, your uterus is the hammock.  The goal is to get your baby positioned in your hammock closer to their back, just like you rest comfortably in a hammock. That may contribute to optimal fetal  positioning as they move into the pelvis in labor.  You can influence your baby’s position with your body’s position.

Goal: Help your baby's back swing to your front for better positioning when they enter the pelvis in labor.

Optimal Hammock Positioning

Hammock Options

SUPPORTED HAMMOCK
MODIFIED HAMMOCK
PELVIC TUCK (RELEASES LOW BACK & OPENS PELVIC INLET)
FIND SIT BONES TO MAKE A HAMMOCK
BIRTH BALL HELPS WITH HAMMOCK

Squats

Squatting is a great way to aid in childbirth because we can shapeshift our pelvis with our movements. Changing the shape of your pelvis can help your baby navigate it during labor. Squatting has been used by many cultures throughout history due to its efficacy, and some anecdotal evidence suggests that squatting can even speed up the birthing process. Squatting can be an intense exercise so finding a modification or variation with good support that feels good for you is ideal.

Remember: Don’t wait until labor to start squatting.  Build up your squatting endurance during pregnancy!

Squats:

  • LENGTHENS & STRENGTHENS PELVIC FLOOR MUSCLES, LEGS & GLUTES
  • BUILDS ENDURANCE
  • HELPS SHAPESHIFT THE PELVIS TO ALLOW FETAL MOVEMENTS

Squat 300 times a day and you are going to give birth quicker.

Ina May Gaskin

Squat Variations

DEEP SQUAT:
OPENS TOP OF THE PELVIS
LOW SQUAT VARIATION
HIGH SQUAT:
OPENS BOTTOM OF THE PELVIS

Squat Videos

Add a Squat Routine

Playlist

4 Videos

More Squat Resources

MY ESSENTIAL BIRTH: PRINTABLE 3 FREE EXERCISES

PRENATAL YOGA CENTER: 5 PREGNANCY DISCOMFORTS & POSES FOR RELIEF

Developing A Labor Practice

Moving during pregnancy is key to maintaining good physical and mental health. Pregnant women should ensure they are active on a regular basis, and tailor their regimen to suit their changing body and energy levels.  It is hard work growing a baby, and the demands on your body can leave you exhausted, nauseous, swollen and off balance. Listen to your baby & body so you can modify when needed.

Exercises such as walking, swimming and dancing can help build strength, reduce stress, and alleviate backaches and other common discomforts associated with pregnancy. In addition, yoga & stretching can be especially beneficial for expectant mothers by improving balance, coordination, and posture. When used in combination, these exercises can help prepare your body for labor, delivery and postpartum recovery. 

Sneak In Some Moves

Pelvic Floor:

  • PRENATAL YOGA LENGTHENS & STRENGTHENS
  • DO KEGELS ANYTIME, ANYWHERE
  • PRACTICE RELEASING & RELAXING
  • DEEP BREATHING TONES THE PELVIC FLOOR
  • SQUAT, SQUAT & SQUAT

Hammocks:

  • FIND SITZ BONES WHEN SITTING
  • USE A BIRTH BALL INSTEAD OF A CHAIR
  • WATCH T.V. DRAPED OVER A BIRTH BALL
  • RELAX WHILE FORWARD LEANING
  • HANG OUT IN TABLE TOP SOMETIMES
  • SIT WITH CROSSED LEGS ON THE FLOOR (WITH SITZ BONES GROUNDED)

Squats:

  • STRETCH CALVES & HAMSTRINGS TO PREP
  • SIT ON A BIRTH BALL FOR SUPPORTED SQUAT
  • DO A DEEP SQUAT WITH A YOGA BLOCK OR LOW STOOL UNDER YOUR BUM FOR SUPPORT
  • SQUAT DOWN WITH HEELS RAISED OR PROPPED UP ON A ROLLED TOWEL OR CUSHION
  • HOLD ONTO SOMETHING IF YOU NEED TO FOR STABILITY
  • DEEPER YOGA SQUAT WITH HEELS GROUNDED
  • HIGH SQUATS KNEES/TOES TURNED OUT
  • DO A SQUAT WITH YOUR BACK FLAT ON THE WALL
  • DO A MODIFIED SQUAT WITH A BIRTH BALL ON THE WALL (SEE ABOVE FOR DEMO)
  • CHORES: FRONT LOAD LAUNDRY, TIDYING THE FLOOR
  • SQUAT WITH A PARTNER TO PREP FOR LABOR & PRACTICE POSITIONS

More Movement Resources

Ideally, when you figured out you had one, but it is never too late to start connecting with your pelvic floor. Start today!

Pelvic floor awareness should be a daily practice. Deep breathing, pelvic floor engagement & relaxation should be done on a regular basis. 

When pregnant, the pelvic floor has an extra load to carry as your uterus and baby grow.  Integrity in the pelvic floor will support the extra weight as well as help to stabilize your pelvis that is relaxing in preparation for birth.

Know how to engage but also how to relax these muscles will help you guide your baby out during a vaginal birth. 

I appreciate Dr. Kegel drawing awareness to the pelvic floor decades ago, but we now know that the pelvic floor benefits from a more comprehensive approach. Movements that lengthen and strengthen like we commonly find in prenatal yoga are more beneficial than Kegels alone.

Your post birth body, especially your pelvic floor, may be tender, swollen, have stitches and is usually in need of rest and recuperation.  Deep breathing is the first exercise to begin after birth because it engages your pelvic floor as it undulates right along with your diaphragm.  Allowing your body time to heal is most important.  Gradually engaging with postnatal yoga or gentle pelvic floor work is the best approach when recovering from childbirth. 

The post Abdominal Core & Pelvic Floor Exercises appeared first on Bare Birth.

]]> https://barebirth.com/abdominal-core-pelvic-floor-exercises/feed/ 0 24840