Giving birth is an intense but rewarding experience. You probably wonder how you can make it less tiring so you can appreciate it. Do exercises to strengthen the legs, pelvic wall, and hips in the early months of pregnancy, so that you have the stamina for labor. You can also get information and support for labor from your doctor, midwife or doula, so you know what to expect. When the time comes, focus on feeling comfortable and relaxed during labor so that the delivery goes smoothly.
Steps
Method 1 of 4: Exercise and Stay Active
Step 1. Do Kegel exercises to strengthen the pelvic wall
You can do them at home sitting or lying in bed. Make sure you go to the bathroom and empty your bladder before starting. Contract the wall muscles for three seconds. To do this, imagine holding your urine, then rest for another three seconds.
- Try doing these exercises at least once a day to strengthen the pelvic wall and vaginal area.
- Aim for 10-15 repetitions at a time.
- Do these exercises in all trimesters of pregnancy.
Step 2. Do pelvic stretches to aid in proper positioning of the fetus during labor
Get on all fours, with your shoulders and hips aligned. Inhale as you push your belly towards the floor, arching your lower back and lifting your chin upward. At that point, exhale as you bring your back up, your stomach towards the ceiling and your chin towards the floor. Repeat the stretch 10 times, up to three times a day.
Pelvic stretches are useful exercises in the third trimester, when the baby is most active. They can help the fetus get into the ideal position for labor
Step 3. Try butterfly stretches to relax your lower back and pelvic area
By loosening those muscles, labor will be easier. Sit down and bend your knees so that your feet are in contact with the soles. You should keep your legs in a rhombus shape. Push gently onto your knees with your elbows or lean from side to side.
- You can also do this exercise while lying down. Make sure you keep your lower back flat on the ground as you bring your feet together so that your legs are rhombus.
- Try doing this exercise in all trimesters of pregnancy.
Step 4. Do forward bent inversions to relax the uterus and cervix
This exercise relaxes the ligaments in those areas, helping the uterus to align with the pelvic area and cervix. This way, more space will be created for the baby during labor. To do the exercise, kneel at the foot of the bed or sofa. Lower yourself onto your forearms, with your elbows open and your hands flat on the ground. Leave your head suspended, keep your buttocks and hips high. Move your hips from right to left, without bending your lower back.
- Do the exercise for 3-4 deep breaths, then return to lean on your hands. Repeat the exercise 2-4 times, once a day.
- Do not do this exercise if you have stomach cramps or stomach and back pains.
- Be careful when doing this exercise in the third trimester. You may need help doing this safely.
Step 5. Do support squats
Strengthen your leg muscles with these exercises so that you can keep your back straight during labor and thus make it easier. Lean with your back against a wall. Put a training ball between your lower back and the wall. Bring your feet forward to a comfortable position, pointing your toes outward. Inhale as you lower yourself as low as possible, keeping the training ball steady. Exhale as you return to the starting position.
- Do three sets of 15 squats once a day to keep your legs strong.
- When doing this exercise in the third trimester, put a chair behind you to lean on. You can also ask your partner or friend to help you.
Step 6. Walk every day to improve circulation
Walks help you stay active and balanced. They also promote circulation and are a good workout for when you need to walk or move in the early stages of labor. Walk in a park near your home or in the neighborhood. Aim to walk at least 20-30 minutes a day.
Step 7. Take a weekly prenatal course to stay fit and relaxed
Look for a yoga or prenatal aerobics class at the gym. Sign up and attend classes regularly so that you stay active.
Ask your doctor for advice before attending strenuous prenatal classes, as you don't have to overdo it or put your baby at risk
Method 2 of 4: Get Care and Labor Information
Step 1. Discuss your pregnancy plan with your doctor a few weeks before your expected delivery date
You should decide who you want by your side during labor, for example your partner or your children. You should also determine if you prefer to move, particularly during the early stages. Decide how to manage your pain and whether you want to take medications. Your doctor should help you consider all questions regarding childbirth.
- You can also decide in which environment to give birth, thinking about lighting, music or relaxing fragrances.
- If you decide to give birth at home or in the pool, make a note of these details in the schedule.
Step 2. Share the program with your partner so you both know what to expect
Tell them about the details of the plan, especially if they need to stay with you at the time of the birth. Let him participate in the drafting of the program and ask for his opinion, in order to involve him in the process. That way he can grant your wishes and make sure your labor will go exactly as you planned.
You can also communicate your schedule to relatives and friends who are involved in your pregnancy
Step 3. Hire a birth attendant as part of the program.
A doula is trained to help you through pregnancy and labor. It acts as a kind of labor trainer and can show you how to make it easier. Its services can be expensive, with hourly or fixed rates. However, they can facilitate labor.
Your health insurance may not cover the costs of an assistant. Ask her if she offers an installment payment. You can also ask for donations from relatives and friends to pay the required fee
Step 4. Take a childbirth class to learn more about labor and what to expect
In some cases they are organized by hospitals or local authorities. Ask your partner to accompany you so that he too understands what will happen.
- The best courses are those that teach breathing, pushing and relaxation techniques.
- Look for courses where Lamaze, Bradley, or Alexander techniques are explained, which focus on making labor easier.
- If there are no prep courses in your area, search the internet for tutorials and guides.
Method 3 of 4: Feel Comfortable and Relaxed in the Early Stages of Labor
Step 1. Stay home until your contractions reach a frequency of 3-5 minutes
Don't rush to the hospital as soon as you feel the contractions coming or you will become even more stressed. For now, stay home and time your contractions.
- Download a phone app that can time your contractions so you don't have to.
- If you experience severe pain or bleeding from the vagina, go to the hospital right away.
- If your water breaks when your contractions are still infrequent, go to the hospital. Your baby is at risk of getting an infection.
Step 2. Apply a warm compress to your lower back or stomach
Applying heat to sensitive areas can make labor less painful, especially in the early stages. Place a warm washcloth on your stomach or back for 10 minutes to reduce pain and irritation in those areas.
If those areas are particularly sensitive, ask your partner to give you a massage. Massages help you stay calm and relaxed during labor
Step 3. Stay in motion and with your back straight
Walking can help the baby get into the correct position for delivery. Move around the house or stroll around the neighborhood. Go to the supermarket and walk to get distracted and stay on the move.
You can also sit on a large training ball and bounce to stay active
Step 4. Drink plenty of water and eat whole wheat pasta, crackers, or bread
Hydrate yourself by drinking frequently in the early stages of labor. Aim for light carbohydrate-rich snacks, such as crackers, pasta, and whole-grain breads. Carbohydrates will give you the energy to get through labor as it gets more intense.
Do not eat heavy or fatty foods, as they can irritate the stomach and make labor more difficult
Step 5. Take a bath or shower to relax
Immerse yourself in warm water to relieve pain. If your tub has a whirlpool, turn it on so you can relax with a massage. Even a hot shower while standing against the wall can help relieve pain and discomfort.
Method 4 of 4: Having a Positive Experience in the Final Part of Labor
Step 1. Bring a suitcase with you for the night
Once your contractions reach a 3-5 minute frequency or when your water breaks, go to the hospital or clinic where you will give birth. Bring a suitcase with light, loose fitting clothing, a dressing gown, heavy socks, nursing bras, non-perishable snacks, and a full bottle of water. You should also carry your documents and medical information with you so that you have them close at hand.
Pack your suitcase a couple of weeks before your due date so it's always ready. Tell your partner where to find her so that she can take her to the hospital if necessary
Step 2. Tell your doctor or midwife
Let the professional who will assist you with the birth know that you are in the hospital. The staff at the medical facility will give you a hospital gown to wear and assign you a room or bed. Your doctor will check your condition regularly to assess the progress of your labor.
If you have a doula, let her know that labor has begun so she can reach out and support you
Step 3. Do breathing exercises to relieve pain and stress
Start by breathing slowly as the contractions approach and become more intense. Slowly inhale through your nose and exhale through your mouth, letting the air out with a sigh. Keep your body relaxed and release tension as you exhale.
- Accelerate breathing as labor becomes more intense. Breathe in through your nose and out through your mouth rapidly, breathing once per second, shallowly.
- When you start to feel exhausted or fatigued during labor, try to inhale quickly through your nose and exhale longer through your mouth. Make the sounds "uh" or "puh" as you exhale to release stress and tension.
Step 4. Talk to your doctor or midwife when it's time to push
Get into the position that is most comfortable for you during the later stages of labor. Lean on one of the people present as you push.
