Birth Prep Tips: How I Helped a Second Time Mom Push More Efficiently- From 2 Hours of Pushing With Her First, to 2 Pushes With Her Second!
Let me share some birth prep tips for more efficient pushing. I'll guide you through what we worked on during her second pregnancy to reduce the amount of time it took to push her baby out.
Birth Prep Tips For More Efficient Pushing Caveat
First things first, I want to address that many subsequent labors can happen faster, including the pushing stage, but not always. When I'm talking about helping this second time mom, I'm not just talking about the speed of pushing, I'm talking about efficiency too. How did I teach her to push with less damage to the tissues (perineal tearing)? Keep reading.
Birth Prep Tips: Education for More Efficient Pushing
The first thing we worked on was pelvic floor awareness. Your pelvic floor muscles play a key role in the pushing stage. They need to be able to lengthen and relax as the uterus pushes the baby out. With out this awareness and ability to relax and lengthen the pelvic floor muscles, the pushing stage can take a long time if the baby is coming up against a tight, unyielding pelvic floor.
During our Prenatal sessions, worked on pelvic floor relaxation and length through breathing exercises and props like soft massage balls. The education and awareness continued throughout her days as we discussed lifestyle habits like posture, clenching, and over-tucking when lifting weights, carrying her older child, etc.
Birth Prep Tips: Movement for More Efficient Pushing
I would like to take a moment and say that all pregnant bodies are unique, and can benefit from customized movements for their specific body to prep for birth. I worked with this mom on specifics for her body, posture, movement and medical history. I am going to share the movements that can help most bodies prepare for the pushing stage.
Pelvic Mobility for Pushing:
Pelvic Tilts to create space in the pelvic inlet and pelvic outlet.
Upper Body/Latissimus Dorsi Mobility for Pushing:
Side bends and stretches to lengthen the Latissimus Dorsi which attach to the sacrum (back on pelvis). Pulling or tugging on something during the pushing stage can help create space at the pelvic outlet.
Deep Core Strength for Pushing:
While our core doesn't actually push the baby out (the uterus does), a strong, connected core knows how to coordinate with the diaphragm and pelvic floor muscles to make pushing more efficient.
We worked on deep core strength in every session, even if it was just 360 breathing on hands and knees.
Ribcage Mobility for Pushing:
Side bends, Thoracic Rotation and Cat/Cow were key to get to get her ribcage moving.
A ribcage that moves not only breathes better, but it can handle intra-abdominal pressure better, meaning it will allow the diaphragm and pelvic floor to coordinate.
Hip Internal Rotation for Pushing:
Hip internal rotation helps create space at the pelvic outlet (where the baby comes out).
We worked on both active, strength building movements and mobility and stretching to improve her hip internal rotation.
What Was This Second Time Mom's Pushing Experience?
During her first labor, she pushed for over 2 hours and experienced moderate to severe tearing. During her second labor, she pushed her baby out in 2 pushes! She had minimal tearing and her husband and provider were shocked at how quickly baby came out, and how in control she was.
This mom felt so strong and capable and had such an empowering birth experience. During her labor she felt so much more connected to her body, even with an epidural. She experienced less exhaustion, reduced tearing and had a much smoother recovery.
Education and Movement are at the heart of Aligned and Empowered Prenatal and Move Well for Pregnancy Sessions. I would love to help empower you and prepare your body for birth.
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