List of stretches/poses to practice to prep for natural birth?

[Jezzielin]

Are there stretches or poses to practice to get down below ready for a natural birth (e.g. swatting, kegels)? Any sources or things you do?

 

[NaturalMomma]

Squating, uterus tilts and labor lunges are really good. You could probably Youtube those to find videos on how to do it.

 

[Jezzielin]

Thank you! Anyone else? Gonna get on utube to get a list going!

 

[aliss]

I used a lot of this movement in my hospital birth too (thank goodness), fortunately I have a long background in fitness and know my body pretty well.

My favourite position is a very deep squat, like this (obv. without the bar when birthing but I train with the bar - you can use a broomstick)
https://www.davedraper.com/overhead-squat.jpg

And noooooooooo to this
https://workout911.com/wp-content/uploads/2009/07/squat_front.jpg

Try them both, you'll feel quite a difference, one engages the muscles to birth, the other just bums your knees.

If you can't even do a basic squat, start against a wall and keep up with flexibility (yoga is good), practice practice until your ass gets to the floor.

 

[Kimboowee]

Try not to do more than 5 kegels a day holding no more than 5 seconds each - it will send your pelvic floor into spasm otherwise, and really focus on relaxing your pelvic floor inbetween.

I see your in the USA otherwise I would of said go to Daisy Birthing classes!

 

[Rebecca_B]

This is from spinning babies, a great way to stretch the uterine ligaments in prep for a good position for labour

 

[Premomt]

This is a good list! Keep em coming!