The exercises and workouts provided in the BumptUp app are extremely useful in helping meet weekly physical activity recommendations during your pregnancy. Consistent physical activity throughout pregnancy has been shown to improve weight and symptom management, with more favorable long-term outcomes for both you and your growing baby. As you get closer to delivery time, though, we would like to highlight some exercises that can be specifically helpful to prepare for and manage labor.
For Pelvic Floor Strengthening: Kegels
Kegels have proven to be one of the most useful exercises in strengthening pelvic floor muscles, improving bladder control, preventing prolapse, and decreasing the risk for episiotomy after delivery. These can be performed all throughout pregnancy and after delivery and have the benefit of being able to be performed discreetly throughout your day. To perform, simply activate your pelvic floor muscles as if you were trying to stop the flow of urine. Hold for 3-5 seconds before relaxing completely. Try to work up to 2-3 sets of 10-20 repetitions of this exercise daily. Make sure you don’t hold your breath while performing these.
*Do NOT perform on delivery day or as labor begins, as the focus will be to relax the pelvic floor.
For Hip and Pelvic Flexibility: Squats
Squats not only help to strengthen the muscles of the lower body but can also be used to improve flexibility in the pelvis and pelvic floor in preparation for childbirth. In fact, from a historical perspective, many women used to delivery their babies in a standing, squatting position, as it opened the pelvic outlet and better aligned the birth canal for a more efficient delivery. To perform a squat, stand with your feet slightly wider than hip width apart. Then, drop your bottom as low as you can toward the floor, as if trying to sit onto a chair. Continue into as deep of a squat as you can safely and hold at the bottom for 3-5 seconds to allow for a stretch of the pelvic floor muscles and return to starting position. Try to gradually work your way up to 2-3 sets of 10 repetitions 2-3 times per week.
*Inhale as you drop into squat position and exhale as you contract your muscles to push back to standing position. No breath-holding!
For Low Back Pain: Quadruped Cat/Cows
A common yoga move, this exercise can help to address mobility of the upper and lower spine, while also improving pelvic mobility as well. To perform, you will get onto your hands and knees with your shoulders stacked directly over your hands and your hips directly over the knees. For the “cat” portion, begin by tucking your chin into your chest, arching your upper back while pushing through your hands into the floor, and tucking your tailbone under you. Hold for 3-5 seconds and really push into this position fully while remembering to breathe normally. Then, perform the “cow” portion of the exercise, lift your chin to look toward the ceiling, allow your belly to drop toward the floor and lengthening the spine fully to make a “U” with your spine, and rotate your tailbone toward the ceiling. Hold for 3-5 seconds. One cat/cow combination counts as one repetition. Try to work your way up to 2-3 sets of 10 reps 1-2 times per day.
For Relaxation: Yoga/Birth Ball Activity
Using yoga/birth balls has been shown to demonstrate several benefits. One key benefit is improved core strength and postural support, as your abdominal and back muscles must work to keep your body stable on the uneven surface. Even something as simple as swapping out a desk chair with a yoga ball can result in that improved core strength. Regarding labor, specifically, activities such as pelvic rocking from front to back, side to side, or in circles can help to calm and relax your body, and potentially reduce back pain with gentle motion. Bouncing on the birth ball might encourage your baby’s descent down the birth canal toward the end of labor, while also, calming you and your body down in preparation for delivery.
https://americanpregnancy.org/healthy-pregnancy/labor-and-birth/kegel-exercises
