Birth Preparation Stretches

A vaginal birth is the goal for many pregnant women but it is a big task for the body. Luckliy, there are many things we can do in the weeks leading up to term, to help prepare the body to give birth naturally, by ensuring the pelvic outlet can widen to its full capacity.

During pregnancy, a number of hormones including estrogen and progesterone assist in softening the ligaments at the pelvic joints enabling the baby to pass through more easily. Stretching the muscles around the pelvis in the weeks leading up to term are also a great way to promote mobility of the pelvic joints and enhance optimal alignment of the pelvis. Try these stretches yourself!

the best stretches to prepare you for birth are...

1. Pelvic Tilts/Circles on a fitball

Start by sitting on a fitball or chair with a pillow. Gently circle your hips around in one direction 10x then reverse. You can also try some pelvic tilts by tucking the pelvis under and then sticking your bottom out and arching your back. It is difficult to overdo these movements so if they feel good for you, do as many as you like. Research has even shown that they can help reduce pain when performed during initial stages of labour.

2. Child’s pose

Sit with your knees out wide. Reach your arms forward, lowering your upper body to the floor. Take 3-4 relaxed breaths where you soften your pelvic floor on each breath. Spend as much time here as you feel comfortable.

3. Wide frog squat

Stand with your feet wide, toes out to the side. Squat low with your bottom close to the floor. Gentle apply pressure to the inside of your thighs. You may like to rock from side to side to enhance the stretch. Hold for around 1-2 minutes.

4. Hip Flexor stretch

Kneeling with one foot out in front. Bring pelvis forward. Hold for around 1-2 minutes per side.

5. Piriformis stretch (seated)

Sitting on a fitball or chair, bring one foot up and across the opposite knee. Hinge from your hips to lean forward and increase the stretch. Hold for 1-2 minutes per side. 

Is there other birth preparation you can do?

Yes! There are many other stretches, pelvic floor release exercises and information which can help you mentally and physically prepare for a vaginal birth. Our birth preparation appointment at around 35 weeks gestation equips you with all the information you need about preparation of the pelvis, pelvic floor, perineum, birth positions, birth choices and early postnatal care. For more information please get in touch or book an appointment online.