Home Birth and Labor Preparation Exercises

Pregnancy is a long and varied transitional experience leading up to the final birth, or labor, of giving birth. Often overlooked is the fact that the word labor does in fact reference the huge amount of work that she must go through to give birth! Particularly in a natural birth performed without assistance can be greatly helped by a good exercise regimen in preparation for it.

Squatting
Squatting is worldwide the most common and recommended position for effectively giving birth. It seems simple enough but without preparing it can really wear a woman out! Extra weight ranging from 20-50+ pounds is nothing to scoff at. By bringing a regular squatting routine into each day pregnancy as early as possible muscles will naturally strengthen to accommodate the weight as well as being able to maintain staying in this position through labor as needed. Women giving birth in hospitals aren't always comfortable with or even given this option but it is good to be prepared if this is the intended method of birthing.

Walking
Walking is a very basic way to get the blood flowing through our bodies. Sometimes it seems like too much work but the more walking the better for keeping the whole system of spreading the oxygen, nutrients, and disposal of toxins going.

Finding a local park or natural setting is even better because the fresh oxygen in the air will nourish the body. Moods can be calmed as well by the natural production of serotonin that takes place walking and exercising in general.

Stretching and Yoga
Stretching and yoga both work to relax muscles and to increase flexibility. Combined with the strength training the squatting and other exercises provide getting around through every day life as well as in labor is much easier. Benefits of Prenatal Yoga in particular include learning ways to stretch while taking limitations of pregnancy into consideration.

Swimming
Whether you are planning a water birth or not, surely you know that the popularity is in part due to the weightless feeling of being submerged in water. Swimming either in laps or through a prenatal water exercise class is a great way to get your heart rate up while reducing the chance of injury to joints that might be loosened due to the presence of relaxin as Discovery describes.

Eliptical Machines
Eliptical Machines found in the gym come between the walking and swimming exercise methods. They are a smooth motion that has less jarring than walking or jogging include while being out of the water and reducing the need to find a pool or take the extra time and effort to find a swimming suit that fits right.

Ideally a combination of all of these exercises will be combined with a healthy diet to make pregnancy as smooth and healthy as possible. Being able to implement these exercises also helps to increase confidence and reduce the fear of what labor will be like.

Happy Labor!

Sources:
Spiro Antoniades- " Pregnancy and Back Pain " Discovery.com
Robin Sale " Benefits of Prenatal Yoga " ModernStork.com