This blog will teach you how to prepare for labor and delivery. Co-written by our social media coordinator, soon to be mom of 3, and L+D nurse, Bri and one of our instructors, soon to be mom of 2, and Pelvic Floor Physical Therapist, Ashley.
Labor Prep: Day 1 until Delivery
*This is not medical advice. You should always check with your doctor before attempting any of these methods to make sure it is safe for you and your baby.*
Day 1 until delivery: Breathing, Stretch, Ball, Walking, and Working Out
- Diaphragmatic Breathing: where you inhale deeply, filling your belly (belly out), and then exhale, engaging your deep core muscles to pull your belly button up and back towards your spine (belly tucked in)
- Stretching: child’s pose, rocking lower child’s pose, kneeling side to back “kicks”, pigeon pose (x2 side), cat-cow, wax on wax off, Downward facing dog, deep squat (holding, rocking side to side, rock front to back, alternate knees in and out), side lunges (x2 sides), butterfly, hurdle hamstring stretch (x2 sides), knee to chest (x2 sides), bridge (high bridge using glutes), pelvic tilts (low bridge using just lower abs), forward leaning inversion, sitting him internal and external hip rotations, hands and knees internal rotation taps
- Ball: bouncing, side to side, alternating knees in and out, pelvic tilts (forward and backward), circles (both directions), figure eights (both directions), lean over rocks, lunge rocks (x2 sides), Childs pose/puppy pose with ball
- Walking/Working Out: similar level to before you got pregnant as long as it feels good!
- If you are experiencing pain (stomach pain/round ligament pain, sciatic pain, low back pain, or pubic pain) or any changes in bowel or bladder function, you can consult with a Pelvic Floor Therapist at any stage of pregnancy!
32 weeks until delivery: 1-3 cups of red raspberry leaf tea
- Fan favorite recipe: blend - 4-6oz iced red raspberry leaf tea, frozen raspberries and/or strawberries, lemonade mix, splash pineapple juice, honey (optional)
36 weeks until delivery: Dates, Evening Primrose Oil, Perineal Massage, Pelvic Floor PT
- 6 dates a day: fan favorite recipe: Date bark: dates, peanut butter, dark chocolate chips, flaky sea salt: line baking sheet with parchment paper, flatten dates onto lined baking sheet (do not overlap), spread peanut butter on top of dates (optional to add peanuts here if you want a crunch), add melted chocolate to top, top with flaky salt, refrigerate for 1 hour or more, once set break into pieces and keep in fridge in a container.
- Evening Primrose oil: once or twice a day can help soften the cervix
- Perineal massage: May reduce the risk of perineal tears during childbirth
- Clean your hands and trim your fingernails.
- Have lubricant within reach. You can use a vaginal lubricant of your choosing, including household oils such as almond or olive oil, or pregnancy safe lubricant.
- Find a position where you can comfortably reach the vaginal opening. You can try lying down with knees bent and your head and trunk propped up on pillows, sitting on the toilet, or standing with one foot up on a stool. You can also let your partner help.
- Stretch in different directions and practice keeping the pelvic floor relaxed.
- Stretch the skin at the back of the vagina opening for 3 - 5 minutes at least 2 - 3 × per week
- Can see a Pelvic Floor Therapist to work on Birth/Labor prep techniques or consider attending a Birth prep class with your partner. Can learn about what to expect during labor and delivery, the stages of labor, different positions to use, how to breath properly during contractions, learn the correct way to push, and how your partner/support person can best help you
37 weeks: Pumping, Acupressure, Acupuncture, and Miles Circuit
- Pump: about 10 minutes each day, if colostrum is coming out you can freeze it in mini syringes
- Acupressure: hold pressure (or have your partner help you) on the pressure points in your ankles and then your lower back for around 1-5 minutes each
- Acupuncture: schedule yourself for a pregnancy safe/labor prep acupuncture session
- Miles circuit: (also good while in early labor*)
- 30 minutes: Open knee to chest (low chest, butt high in air, knees wide)
- 30 minutes: exaggerated side lying release (start on left side can do right side later in day or right after) (roll to side, top leg as high as possible on pillows, bottom leg straight, rolling forward as much as possible)
- 30 minutes: stairs (sideways skipping step and lunging) or curb walking
Ways to try to induce labor at 39+ weeks:
- Spicy food
- Sex
- Sprinting
- Long walks/curb walking
- Nipple stimulation
- Hot bath
- You can also ask your doctor if they recommend/will do a membrane sweep