It took nine months to get here, and the result will be a beautiful -- and hopefully healthy -- baby. You have prepared the nursery, bought enough outfits to last her through the first year and prepared an array of toys to greet her when she comes home. But have you prepared your body for her arrival? Childbirth is like a marathon. For you to perform at your optimal level, you must prepare and condition your body for what is to come.
Walking
You have probably heard that walking helps induce labor, and it is true. However, it also helps condition your body for childbirth. When you walk, you are stretching your lower abdominal muscles that help support your growing belly. Stretching these muscles helps them become strong and ready to handle the hard contractions that occur during labor. Walking also allows you to work with gravity to help the baby settle -- also known as dropping or lightening -- into position. This occurs within the last few weeks of your pregnancy and is a sign that labor is near.
Kegel Exercises
Kegel exercises involve strengthening the pelvic floor muscles, which are located near your bladder and uterus. These muscles help control a variety of things, including urination. These muscles are the ones that will help you push your baby through the birth canal. By strengthening these muscles, you can push more efficiently and easier, which makes for a faster delivery.
To perform Kegel exercises, imagine you are urinating and squeeze the muscles located in your vagina as if you are going to stop the flow of urine. The muscles that you feel are called your pelvic floor muscles. Squeeze the muscles for at least 30 seconds, release and repeat. Do this for at least 30 repetitions a day. Remember, you can do these exercises while in the car or at work, since no one can tell you are doing them.
Hydration
Before labor, prepare your body by drinking plenty of fluids, especially water. Most hospitals will not allow you to have anything to drink during labor, and since labor can last a long time, you will get thirsty. Although the hospital will allow you to have ice chips and may even provide fluids by an IV, it is a good idea to make sure your body is fully hydrated.
In addition, when your body is hydrated, you are less likely to suffer from muscle cramps in your calves and other areas.
Stretching
While walking and doing Kegel exercises stretch out the muscles around your abdomen, the other muscles of your body need to be stretched as well. This helps keep your blood circulating smoothly and prevent blood clots. It also helps minimize muscle cramps and aid in relaxation during labor.
References
- What to Expect When You're Expecting: Fourth Edition; Heidi Murkoff and Sharon Mazel; 2008
- Childbirth International: Doula Training Course; M. Hampton; 2006
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