Episode 197: Gentle Movements
Welcome to another episode of the Entering Motherhood podcast, hosted by Sarah Marie Bilger, a dedicated doula and VBAC mama. In this Doula Talk episode, we explore the significance of gentle movements during pregnancy and childbirth, offering valuable tips for aligning your body and easing labor.
Katelyn, co-creator of the O.W.N Your Birth Childbirth Education course, joins Sarah live from a retreat in Austin to share their experiences and advice. Together, they discuss how activities like walking, prenatal yoga, and intentional movements can empower you throughout your motherhood journey.
Whether you're preparing for birth, navigating pregnancy, or supporting postpartum recovery, these expert insights will help you feel informed and confident. Tune in to discover how movement can transform your experience and learn how to incorporate it into your daily routine. Join the conversation and share your questions with us!
Sarah, a wife, mother of two, and doula, founded the Entering Motherhood podcast to blend holistic mindfulness with evidence-based practices. Her goal is to empower mothers at every stage of their journey—whether trying to conceive, navigating pregnancy, adjusting to postpartum life, or simply supporting others. This episode focused on the physical and mental benefits of staying active, providing thoughtful recommendations and encouragement.
Katelyn, the co-creator of the "Own Your Birth" childbirth education course, shared her passion for movement, emphasizing its critical role in preparing for birth. Drawing on her experience as a “breech mama,” she highlighted techniques like the "Spinning Babies" method to encourage optimal baby positioning. Maintaining good alignment and flexibility throughout pregnancy can make a significant difference in reducing complications during labor. Katelyn stressed the importance of starting movement practices early to help ensure the baby settles into a favorable position, which can make labor smoother and more manageable.
Sarah expanded on the idea of movement’s importance by discussing how it impacts the labor process. Mothers who remain active throughout pregnancy often find labor more manageable, especially if they’re planning an unmedicated birth. She pointed out that many labor positions involve movement, such as squatting, which can aid in the birthing process. Staying active, even in small ways, helps mothers prepare physically and mentally for the demands of labor.
Listening to your body is key when finding the right movement routine during pregnancy. Sarah and Katelyn recommend gentle, low-impact activities such as walking, prenatal yoga, and squatting. Squats, in particular, are excellent for building leg strength, which is helpful for labor positions. For those who were active before pregnancy—whether through running, weightlifting, or another activity—it’s often safe to continue as long as there are no medical concerns. However, consulting with a healthcare provider and making modifications to accommodate a changing body are important steps to ensure safety and comfort.
The conversation also touched on postpartum movement, emphasizing the value of gentle exercises and breathing techniques during the recovery period. Even for mothers spending much of their time resting in the early days postpartum, movements like 360-degree breathing or belly breaths can help reconnect with their bodies and promote healing. Katelyn noted that the "O.W.N. Your Birth" course includes guidance on postpartum movement and pelvic floor rehabilitation, which is critical for recovery and overall well-being. Starting slow and gradually building intensity as the body heals is a key component of this approach.
Sarah and Katelyn advocate for a holistic view of movement during pregnancy, incorporating practices like chiropractic care to support optimal baby positioning and alignment. Resources such as prenatal yoga classes and online workouts designed for pregnancy can be valuable tools for mothers looking to stay active and prepare their bodies for birth. By taking a well-rounded approach, mothers can enhance their physical and emotional health throughout pregnancy and beyond.
Entering Motherhood Links
>> O.W.N. Your Birth CBE Course
>> Birthworker Doula Training Program
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