If you are currently pregnant, these five stretches to prepare for childbirth are necessary. Not only will they help open and stretch your hips, inner thighs and pelvic floor, but they’ll help you feel good and ease aches, no matter what stage of pregnancy you are.
That being said, if you suffer from pelvic girdle pain, you may benefit best from my 5 friendly exercises for pelvic girdle pain.
Designed for women in their third trimester
These five moves, listed here for you, are also in mine 5 Stretches prepare for the birthing exercise The sequence to follow with me. No equipment needed, you don’t even need to wear active clothes! Simple, easy and effective.
The trick to all of this?
He actually stretches on a regular basis. Performing 5-10 reps (or 30 seconds to a minute) of each movement will take you less than 5 minutes to complete a set. So aim to do at least one set every day until you give birth!
What are these ultimate stretches that are so good in labor preparation, I hear you ask?
Let me show you now:
5 Best Stretches to Prepare for Labor
1. Adductor Rock Back Stretch
Adductor backs help open and balance tightness around the hips and inner thighs.
How to perform the move:
- Start in a standing position on your hands and knees on the mat, with your wrists directly under your shoulders and your knees under your hips.
- Keeping one knee directly under your hip and extending the other leg out to your side.
- Gently sit back towards your heels while holding your arms out in front of you.
- Feel the stretch along your inner thighs and groin area.
- Gently hold the stretch for a moment, then swing forward again, breathing deeply and allowing
- Your muscles to relax. The more you hold back the more stretch you provide.
- To intensify the stretch, you can gently rock your hips from side to side while maintaining the position
How many repetitions:
Aim for 5-10 reps on each side, remember to go slow and focus on relaxing your breathing.
2. Puppy Stretch
Puppy Pose is great for creating space in the pelvis and relaxing the pelvic floor.
How to perform the move:
- Start on your hands and knees in a tabletop position, with your wrists directly under your shoulders and your knees under your hips.
- Walk your arms forward a few inches and then lower your chest toward the floor, keeping your hips over your knees.
- Extend your arms forward and lower your forehead to the mat, allowing your chest to sink toward the ground.
- Keep your hips lifted and engage your core to support your lower back.
- Relax your neck and let your forehead rest on the mat. You should feel a gentle stretch in your shoulders, upper back and chest.
- Hold the pose for 30 to 60 seconds, breathing deeply and focusing on relaxing into the stretch.
Puppy Pose can be a relaxing and gentle stretch that complements the other exercises in this series.
3. Hip flexor and lateral stretch
Why Hip flexor and the Side Stretch is great for Preparation for childbirth:
This stretch opens up the abdominal, spine and hip flexors so the baby can lower into the pelvis.
How to perform the move:
- Start in a kneeling position on the mat, with one knee on the ground (left) and the other leg placed in front (right), creating a 90-degree angle with your knee.
- Make sure your front knee is directly over your ankle and your back knee is in line with your hip.
- Extend your core, tuck your tailbone under, and gently push your hips forward to feel a stretch in the front of your hip on the side with the extended leg.
- Keep your torso upright and avoid arching your lower back too much.
- Hold the stretch for 15-30 seconds, breathing deeply.
- You can intensify the stretch by reaching the hand to the side of the extended leg overhead, leaning slightly to the opposite side.
- Perform the stretch on both sides to target each hip flexor.
4. Deep Squat
This movement helps to open the birth canal to lengthen the pelvic floor and perineum.
How to perform the move:
- Stand with your feet slightly wider than hip-width apart, toes slightly turned out.
- Lower your body into a squat position by bending your knees and pushing your hips back, as if you were sitting back in a chair.
- Keep your chest lifted and your back straight. You can use your arms for balance by stretching your arms forward or clasping them together in front of your chest.
- Try to bring your thighs as close to the ground as is comfortable for you.
- If possible, press your elbows into the inside of your knees, gently encouraging them to open.
- Hold the deep squat for 30 seconds to a minute, breathing deeply and relaxing into the stretch.
- The deep squat is great for promoting hip flexibility and mobility. It also engages the lower back and core muscles.
5. 90/90 Stretch
Why Stretch 90/90 is great for labor preparation:
This stretch helps maintain mobility in the deeper pelvic floor to open the pelvic inlet.
How to perform the move:
- Start by sitting on the floor with your legs stretched out in front of you.
- Bend your right knee and bring it toward your body, externally rotating your leg so that your knee is pointing to the right.
- Place your right foot on the ground next to your left thigh, creating a 90-degree angle at the right knee.
- Bend your left knee and internally rotate it, bringing it back behind you so it points to the left. Your left shin should also be at a 90 degree angle.
- Adjust your position to find a comfortable stretch. The right hip and left hip should both be at about a 90 degree angle.
- Sit up tall and engage your core. You should feel a stretch in the outer hip of your right leg and the inner hip of your left leg.
- Hold the stretch for 30 seconds to a minute, breathing deeply and maintaining an upright posture.
- After holding the stretch on one side, switch to the other side to address both hips.
This stretch can be adjusted to your comfort level and you can use your hands for support.
As always, it is essential to pay attention to your body and any senses. You never want to feel pain, if you feel discomfort or have specific concerns about your pregnancy, consult your doctor before attempting new stretches or exercises.
I would love to hear from you how these five stretches to prepare for childbirth go for you Drop a comment below with any questions you have, even how many weeks pregnant you are and how you’re feeling about your upcoming delivery.
Remember how incredible the woman’s body is and what it can do when it comes to giving birth to your beautiful baby.
