Exercises to Prepare for Natural Childbirth
When it comes to childbirth, many expectant mothers are opting for a natural approach, relying on the body’s ability to bring new life into the world without medical intervention. Preparing for a natural childbirth involves more than just knowing the stages of labor—it’s about preparing your body for the physical challenges that come with it.
Proper physical conditioning can help reduce labor time, manage pain, and increase your endurance throughout the entire process. Incorporating the right exercises into your prenatal routine can ensure that your body is ready for the task.
A short list of exercises to prepare for a natural childbirth includes:
Pelvic floor muscle training
Squats
Spinal flexion and extension
Hip circles and pelvic tilts
Walking
Breathing exercises
Perineal massage
Below, we will go into more detail about these exercises to prepare for a natural childbirth and why I recommend them as a board certified pelvic health specialist.
Pelvic Floor Muscle Training
Why It’s Important: The pelvic floor muscles play a key role in childbirth. They support the weight of the baby, assist in the pushing phase of labor by lengthening, and help with recovery after delivery. Strengthening these muscles can reduce the risk of low back pain and pelvic floor dysfunction post-birth.
It’s ideal to begin pelvic floor training exercises early in your pregnancy and continue throughout. It’s never too late to start, though, even in the third trimester.
Pelvic floor exercises should be incorporated with core, upper and lower body strengthening, as well as with functional actions such as coughing, sneezing, and blowing your nose. Finding an expert in this type of training to individualize your pelvic floor needs will be the best way to be efficient and successful in your pregnancy.
Squats
Why It’s Important: Squats are a powerful way to strengthen your legs and improve flexibility in your hips and pelvis. This exercise can help you adopt optimal positions during labor, assist with opening the pelvic area, and prepare you for the pushing phase of birth.
When to Start: Squats are safe to perform throughout pregnancy (unless advised otherwise by your healthcare provider) and should be done consistently to build strength in the legs and pelvis.
Spinal Flexion and Extension ex. Cat-Cows
Why It’s Important: The cat-cow stretch helps maintain spinal mobility and relieves pressure on the lower back, which can be especially useful as your pregnancy progresses. It also enhances the flexibility of your pelvis, which can assist in the labor process.
How to Do It:
Start on your hands and knees with your wrists directly under your shoulders and your knees under your hips.
Inhale as you arch your back and lift your head and tailbone (cow pose).
Exhale as you round your back, dropping your head and tailbone (cat pose).
Repeat the movement 10-12 times, moving slowly and gently with your breath.
When to Start: This exercise can be done throughout pregnancy to maintain flexibility and reduce discomfort.
Hip Circles and Pelvic Tilts
Why It’s Important: Both hip circles and pelvic tilts are great for relieving lower back pain, improving pelvic alignment, and promoting mobility in the pelvis, which is essential for opening up during labor.
How to Do It:
Hip Circles: Stand with your feet slightly apart, place your hands on your hips, and gently circle your hips in one direction. Perform 10 circles and then switch directions.
Pelvic Tilts: Lie on your back with your knees bent and feet flat on the floor. Slowly tilt your pelvis upward while pressing your lower back into the floor. Hold for a few seconds and return to the neutral position. Repeat 10-15 times.
When to Start: You can begin these exercises early in your pregnancy, and they can be especially useful during the third trimester to alleviate discomfort.
Walking
Why It’s Important: Walking is a low-impact, full-body exercise that can improve your cardiovascular health, increase endurance, and prepare you for the stamina needed during labor. It can also help position the baby in the optimal head-down position by gently encouraging them into place.
How to Do It:
Aim for 30 minutes of moderate walking several times a week. You can split the time into shorter walks if necessary.
Maintain good posture and avoid overexerting yourself.
When to Start: Walking is safe throughout pregnancy, and the more regularly you walk, the better your overall endurance and fitness will be for childbirth.
Breathing Exercises
Why It’s Important: Breathing techniques are essential for managing pain and staying calm during labor. Deep breathing helps oxygenate the body, reduce stress, and increase your focus. Proper breath control can help you during contractions and even assist in the pushing stage.
How to Do It:
Practice slow, deep breathing by inhaling deeply through your nose into the belly for a count of four, holding for two, and then exhaling slowly through your mouth for a count of six.
This type of breathing can be done lying down, sitting, standing, or in quadruped
When to Start: Breathing exercises can be practiced throughout pregnancy and should become second nature by the time labor begins.
Perineal Massage
Why It’s Important: Perineal massage helps increase the flexibility and elasticity of the perineum (the area between the vagina and anus), which can reduce the risk of tearing during delivery. It also allows you to become more in tune with your body.
When to Start: Begin around 31-34 weeks of pregnancy to help prepare the perineum for the stretching that will occur during childbirth.
Conclusion
Preparing your body for a natural childbirth takes commitment, but the effort can make a significant difference in your birth experience.
By focusing on exercises that strengthen, stretch, and relax key muscle groups—along with techniques that improve breathing and mental focus—you can enhance your physical and mental preparedness for labor.
Always consult your healthcare provider before starting any new exercise regimen, especially during pregnancy, to ensure that your chosen activities are safe for both you and your baby. For more detailed guidance and tailored programs, a pelvic floor physical therapist is an excellent resource for those looking to individualize their preparation.
With consistent practice, these exercises can help you feel empowered, confident, and ready for the incredible journey of childbirth.
Need help to prepare for an easier pregnancy and birthing experience?
If you’re looking for personalized, one-on-one sessions to address your pregnancy concerns, we provide pelvic health physical therapy services to women in the Jacksonville Beach area.
If you’re looking for providers who will listen to you and help you get to the root cause of your pregnancy concerns, we’ve got you. We’re here to help you if you’re experiencing pain, heaviness, leaking, or are pregnant/postpartum and want to continue safely working out/running/lifting during your pregnancy and get back to your sport after birth.
Get started today by booking a discovery call.