Prenatal Stretches: 5 Stretches to Help You Have an Easier Delivery

Pregnant Woman Doing Ball Stretching

You wouldn’t try rock climbing without training first. Nor would you compete in a triathlon without months and months of rigorous workouts. We say all this to point out that you should prepare for giving birth the way you would prepare for other activities.

You may not have all of the time in the world to prepare because you may have a job or other children to take care of. However, stretching during pregnancy can prepare you to give birth in ways that you never imagined.

Your body is about to do the most miraculous thing that you have ever seen in your life. Take time each day to do these 5 stretches and you’ll be grateful that you took the time to do them.

Stretching During Pregnancy

Exercising and stretching helps your body to become stronger over time. And it prepares your body to carry out strenuous tasks, one of them being labor. Not only is stretching beneficial before you give birth it also helps after you give birth.

Making it easier to return to your pre-pregnancy weight!

Child’s Pose

This pose is a common yoga pose and helps to ease possible discomfort and lengthen the pelvic floor. The way to do it is first by kneeling on your knees on the floor. Next, lean forward and slowly stretch your arms out in front of your body.

Work on your breathing and allow your body to relax as you do so. As your stomach grows over time you will need to place your knees further apart to make the poss comfortable.

If you’re prone to sweaty palms try out one of the best yoga mats for sweaty hands and feet.

Deep Squats

Squats are exceptionally beneficial to the birthing process as they help to relax and lengthen the pelvic floor muscles. Squats also help to stretch the perineum, which can reduce the risk of tearing during labor.

First, stand with your legs shoulder-width apart and then lower yourself into a squat as little as you can go. Repeat this exercise while keeping your hands clasped together in front of your chest.

Cat to Cow Pose

As pregnancy progresses back, pain becomes a common symptom. The cat to cow pose helps to alleviate lower back pain. To do this pose, place your hands and knees on the floor.

Then as you inhale, roll your chin to your chest and raise your back to the ceiling. Then exhale and bring your stomach to the floor while slowly raising your head to the sky.

Perineal Bulges

Doing perineal bulges help train you to breathe, which is a common issue during active labor. When you hold your breath during labor, it can decrease the amount of oxygen that the baby is receiving through the placenta.

In order to do bulges properly, sit on a towel, and focus on moving your tailbone slowly away from your pelvic bone. This exercise should only be practice in the last 3 weeks of pregnancy.

Perineal Massages

The purpose of the perineal massage is to help lengthen and stretch the perineum. This is to prevent tearing during the laboring process.

To massage, the perineal, take a warm shower, or hold a warm compress to the area. Massage the perineum for 10 minutes every other day.

Labor Time

If you do your best to stretch daily or a couple of times a week it can help the labor process run smoothly. Labor is different for everyone, but these stretches will help your body to prepare for any and everything that comes your way in the delivery room.

If you want to know more about stretching during pregnancy or other pregnancy information, visit our blog! 

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