Episode 192: [Doula Talk] Movement in Pregnancy
Hey Mamas!
In this episode of the Entering Motherhood podcast, Sarah Marie Bilger and Katelyn Bayless discuss the importance of movement during pregnancy. They emphasize how staying active can enhance comfort, prepare the body for labor, and assist in optimal baby positioning. Providing practical advice on incorporating movements like squats, walking, and lunges into daily routines. Sarah and Katelyn highlight the benefits of intuitive movement during labor and encourage listeners to start early and stay consistent with their activity levels for a smoother childbirth experience.
The Importance of Movement in Pregnancy
Movement during pregnancy is essential for numerous reasons. It’s not just about staying fit; it’s about preparing your body for the incredible journey of labor and birth. Engaging in specific movements can help your baby get into the optimal position for birth. Programs like Spinning Babies offer techniques designed to encourage proper positioning through movement.
Benefits of Movement During Pregnancy
Enhanced Comfort: Regular movement can alleviate common pregnancy discomforts such as back pain, swelling, and fatigue.
Optimal Baby Positioning: Certain exercises can help your baby move into the best position for birth, potentially reducing labor complications.
Labor Preparation: Familiarizing your body with various movements can make labor more intuitive and less stressful.
Staying Active and Comfortable
Staying active during pregnancy can significantly enhance your comfort. When you engage in regular movement, you’re less likely to feel sluggish or overly confined. Instead of slouching on the couch, try to incorporate gentle activities into your daily routine. This doesn’t mean you should push yourself to extremes or start a new intense workout regimen. Instead, listen to your body and find activities that feel good for you.
Tips for Staying Active
Prenatal Yoga: If you enjoyed yoga before pregnancy, consider prenatal yoga classes. These classes are tailored to the needs of pregnant women and can help with flexibility, strength, and relaxation.
Adjust Your Routine: If you were a runner, continue with that, but adjust your pace and intensity as needed. Strength training and cardio can also be beneficial, as long as you’re mindful of your body’s signals.
Listen to Your Body: Pay attention to how your body feels and avoid pushing yourself too hard. The goal is to stay active, not to exhaust yourself.
Key Movements to Incorporate
One of the most beneficial movements I recommend is squatting. Squats are fantastic for strengthening your legs, opening up the pelvis, and familiarizing your body with the position. If you can, aim for a daily practice of squats—start with ten and gradually increase as you feel comfortable.
Squats
Benefits: Strengthens legs, opens pelvis, prepares body for labor.
How to Do It: Stand with feet shoulder-width apart, lower your body as if sitting in a chair, keep your back straight, and rise back up. Repeat 10 times, gradually increasing as comfortable.
Katelyn shared her experience of doing deep-seated squats, where she would sit in a squat position for extended periods while playing with her toddler. This practice not only helped her become comfortable in that position but also prepared her body for labor.
Walking
Walking is another excellent form of exercise during pregnancy. You can vary your pace, try uphill walking, or incorporate curb stepping to engage different muscle groups.
Benefits: Improves cardiovascular health, reduces swelling, enhances mood.
Tips: Walk at a comfortable pace, wear supportive shoes, and stay hydrated.
Lunges and Pelvic Tilts
Deep lunges and pelvic tilts are also beneficial for opening up the pelvis and relieving tension.
Lunges: Step forward with one leg, lower your hips until both knees are bent at a 90-degree angle, return to standing, and switch legs.
Pelvic Tilts: While on all fours, arch your back like a cat, then lower it like a cow. This helps relieve back pain and strengthens core muscles.
Exploring Different Movements
Utilizing various positions, such as child’s pose or all-fours, can help you become familiar with how your body moves in different ways. This familiarity will serve you well during labor, allowing you to instinctively choose positions that feel right for you.
Child’s Pose
Benefits: Stretches back, hips, and thighs; promotes relaxation.
How to Do It: Kneel on the floor, sit back on your heels, and stretch your arms forward, lowering your torso to the ground.
All-Fours Position
Benefits: Relieves back pain, encourages baby to move into optimal position.
How to Do It: Get on your hands and knees, keeping your back straight and head aligned with your spine.
The Role of Intuition in Labor
As Katelyn pointed out, labor is not the time to be figuring out what positions work for you. You want your body to be familiar with the movements that will help you during this intense experience. The more you practice these movements during pregnancy, the more intuitive they will feel when labor begins.
Knee Positions: Practice keeping your knees together or apart to see what feels more comfortable.
Pushing Positions: Experiment with different pushing positions to find what works best for you.
It’s never too early to start incorporating movement into your pregnancy routine. If you’ve just received a positive pregnancy test and want to be proactive, begin with light activities like walking and stretching. The earlier you start, the more comfortable you’ll be as your pregnancy progresses.
Walking: Start with short, gentle walks and gradually increase your distance.
Stretching: Incorporate gentle stretches to maintain flexibility and reduce tension.
Regular movement not only helps with physical discomfort but also encourages optimal positioning for your baby. This can lead to a smoother labor experience, as your body will be more prepared for the demands of childbirth.
In summary, movement during pregnancy is crucial for your comfort, preparation for labor, and the positioning of your baby. Incorporate activities like squats, walking, lunges, and various stretches into your routine. Remember to listen to your body and engage in movements that feel good for you.
We hope you found this doula talk informative and empowering. If you have any questions or topics you’d like us to cover in future episodes, please reach out! We’re here to support you on your journey into motherhood. Remember, you are a rock star, and I believe in you! Let’s embrace this journey together and make the most of your pregnancy experience. Don’t forget to subscribe and share this episode with fellow mamas. We’ll catch you next week for more insights and support on your path to motherhood!
Entering Motherhood Links
>> O.W.N. Your Birth CBE Course
>> Birthworker Doula Training Program
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