Typically when we see birth scenes in tv shows and movies, the person is on their back and screaming. The birth process looks scary and out of control.
Seeing a pelvic health occupational or physical therapy that is educated in birth preparation before you give birth can give you the information you need for a normal birth process to welcome your baby into this world.
We will provide you with tools that may help open the pelvis more during labor.
During Pregnancy
During pregnancy it is ideal to stay active, strong, mobile, and flexible. Consulting a pelvic health occupational or physical therapist to determine if there are specific areas to work on earlier or more frequently is a good idea.
Taking the time to stretch your hips, back, shoulders, neck, and core is a good tool.
Deep breathing to address pelvic floor flexibility is another good way to prepare.
Perineal massage later in pregnancy can potentially decrease the chance of larger and deeper tears.
Finding and practicing stress management techniques to allow your body rest and recovery both during pregnancy and labor can be helpful. The less stressed you are, the less tension you might carry in your pelvic floor.
Practicing breathing and pushing techniques for stage 1 and 2 is important so that you know what might work best for your body.
During Labor
There are 3 main stages of labor.
Stage 1 consists of mostly cervical dilation and is typically the longest stage.
Between Stage 1 and 2 is a phase called transition where the cervix dilates fully or almost fully.
Stage 2 is typically referred to as the pushing phase.
Stage 3 is delivering of the placenta.
Knowing what stage of labor you are in can help you understand what tools may be useful that you and your birth partner(s).
Typically in stage 1 the goal is to move and keep your breathing as calm and relaxed as possible. Try taking a breath in and when you exhale, drop your shoulders down. That is a good relaxed breath. During that time opening the inlet or the top of the pelvis is the most helpful. This can be achieved by externally rotating your hips or bringing your knees out and feet closer together, and then tucking your pelvis or flattening your low back.
During transition the sensations may be intense as your cervix prepares for the baby. Rocking motions of the pelvis might help – both forward and back and side to side. Peanut balls are great for helping with this.
Stage 2 means it is go time! This pushing phase means it is time to relax the pelvic floor and help the uterus do it’s job. As long as there is no medical reason to go fast, open glottis pushing or exhaling while vocalizing is a great way to allow the pelvic floor to relax and then stretch (because it has to stretch a lot) to give birth. Moaning, groaning, growling, mooing, OOOH, and AAAH sounds are wonderful for this. So is a forceful exhale where you feel your ribs moving downward quickly as you exhale. Positioning during the second stage to open the pelvic outlet would be achieved by internally rotating your hips or bringing your knees together and your feet farther apart, and then allowing your back to arch, or sticking your tailbone out.
It is also possible to show partners where they might be able to support, coach, or press on your body during labor to assist in the opening of your pelvis or relaxation of your body during birth.
Seeing a pelvic health occupational or physical therapist that can help assess your pelvic floor and the movement of your body can be helpful at any time during pregnancy to prepare you for birth.
As always, reach out with any questions you may have about pelvic health or finding care. We look forward to hearing from you!