When to Begin Labor Exercises
If you found your way to this blog, I assume you or a loved one are expecting, and I'm so glad you're here! I'm going to tell you everything you need to know about when to begin labor exercises during pregnancy and which activities or exercises I recommend.
Common Labor Exercises to Consider
At my office, Texas Pelvic Health, and most pelvic floor physical therapy practices, we recommend:
- Perineal massage: this reduces the likelihood of grade 3 and 4 tearing, we like that!
- Deep squatting activities: this opens the pelvic inlet, which is so important to allow baby to go head down
- Hip internal rotation exercises: this opens the pelvic outlet, which is super beneficial for the pushing phase of labor
- Push prep exercises: like core activation and pelvic floor relaxation: this will help you push more effectively when the time comes
When to Begin Labor Exercises
For best case scenario and ideal scenarios: I generally recommend beginning these exercises and movements around 30 to 32 weeks. I usually see my patients that are coming for birth prep with no other pelvic floor dysfunction for two to three visits at about two to three weeks apart.
I like to have all birth prep sessions completed by 37 weeks, as 37 weeks is considered full term (early full term). I've had some patients go into labor on their own around 37 weeks, and it's nice to have already done all of the birth prep sessions, rather than waiting until the very end.
Benefits of Labor Exercises
Each exercise that I recommend has a different purpose and goal:
- Perineal massage decreases the likelihood of grade 3 and 4 tearing, which is the kind of tearing you want to try to avoid. I usually start birth prep session with this. I recommend performing perineal massage 4-6x/week beginning at 30 weeks.
- Push prep: I teach my patients how to push in a way that is protective of their pelvic floor and should decrease the likelihood of things like prolapse, hemorrhoids, and diastasis. This consists of transverse abdominus contractions with exhalation, while keeping the pelvic floor relaxed. Learning this coordination at 30 weeks vs 38 weeks is extremely beneficial, as it is usually easier to connect with these muscles on this timeline.
- Deep squats: open the pelvic inlet and will allow the baby to get head down into the pelvis.
- Hip internal rotation: opens up the pelvic outlet, which is the bottom of your pelvis where the baby comes out. We love an outlet that will open!
When to Avoid Labor Exercises:
It is not advised to participate in labor exercises if you are on any kind of pelvic rest or bed rest. Please adhere to your doctor's instructions - a healthy mom and baby is our 1st and foremost goal.
Maybe you’re ready to Schedule Your First Appointment?
If you’re experiencing any of the symptoms we talked about above and are on the fence about scheduling, the good news is that help is available.
Texas Pelvic Health is currently accepting new patients, and we would love to help you feel better.
We have offices in Canton, Sulphur Springs, and Rockwall, and every appointment is one on one with a doctor of physical therapy for a full hour.
If you’re ready to schedule an appointment, you can fill out our contact form or call our office at 903-962-2600.
We’d love to help you feel more confident walking into your first appointment and even more confident in your body and get back to living your best life.
