How to Fit "Birth Prep" Into Every Day Activities

First of all, what is "birth prep?" In my world of movement, that means intentionally doing movements, exercises or breathing techniques to help prepare the (physical) body for birth. This can include things like pelvic mobility, pelvic floor relaxation and hip mobility, as well as strength and postural work. Keep reading to learn ways to fit these types of birth prep into every day activities.

Everyday Birth Prep: Pelvic Mobility

There are so many ways your pelvis can move, and each different way creates a different amount of space in the pelvis as well as changes the pelvic floor muscles. Pelvic mobility is crucial for birth. Our bones actually move to allow baby to pass through different areas of the pelvis. One of those areas that needs space to move during birth is the sacrum, which is right above your tailbone.

• A really simple exercise is just tucking and untucking your tailbone, which is known as pelvic tilts. You can do this in so many ways and positions; sitting, standing, on hands and knees, even lying down.

  • Add pelvic tilts if you're sitting at a desk

  • Add pelvic tilts if you're sitting in the car

  • Add pelvic tilts when you sit on the toilet

You get it! This simple birth prep mobility move can be done anytime!

• Another great, multi-functional movement is a hip hinge. This means hinging or folding at your hips with a long spine. This movement not only allows the sacrum space to move, but it also strengthens and lengthens the muscles on the backs of your legs which also help in preparing your body for birth.

  • I love doing hip hinges when I brush my teeth

  • You can also practice hinging with a long spine when you pick something up off the ground, bend down to get laundry, pick up your kids, etc.

Everyday Birth Prep: Pelvic Floor Length and Relaxation

Your pelvic floor muscles are key to a better birth. During the pushing stage of labor, the pelvic floor muscles need to yield and lengthen to their max. Preparing your pelvic floor muscles helps with more efficient pushing as well as less severe tearing. You can practice this pelvic floor length with your breath. Inhale and expand your breath into your ribs, exhale, lengthen the pelvic floor muscles down toward the bottom of your pelvis.

• A super simple time to practice this regularly? On the toilet! Every time you go to the bathroom, you have a chance to practice lengthening your pelvic floor muscles instead of breath holding/straining.

Everyday Birth Prep: Nervous System Regulation

Finding a flow state during labor is so important to stay in the birth zone. Birth is not a time for your thinking brain, to respond to questions, make decisions, etc. Just like we want to practice pelvic floor length to prepare for the best outcome, we want to prepare our nervous system as well.

• My absolute favorite tool for nervous system regulation is a vagus nerve ear rub

• It's so simple and so effective. Place some fingers in front of your ears and some behind, gently rub your fingers up and down.

• Try for 30 seconds. Do you yawn? Take a deep breath? Feel a little more relaxed?

• If not, don't worry, the more you practice the more effective it becomes

Activating your vagus nerve brings you into your Parasympathetic nervous system, also known as rest and digest, which is the opposite of your sympathetic nervous system, also known as fight or flight. We definitely want to be able to have tools to get us out of fight or flight if we find ourselves there in birth. Just like other mindfulness practices, it's a practice, so the more you try during pregnancy, the more support you'll feel when you need it.

So there you have it! Every day birth prep can be simple and accessible

I hope these tips empower you to prep for birth in any way you can. Interested in diving deeper? My Self Paced Prenatal Exercise and Birth Prep program will teach you all kinds of ways to help your body get ready for birth.

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