Best 3 Strength & Aerobic Moves for Labor
I want every woman to feel confident about her body’s ability to birth. As our nation’s health has declined, there have also been increases in pregnancy issues, birth complications, c-sections, and worse, maternal and infant mortality. As coaches, it’s our job to step up for the health of families, the health of our communities, the health of our country. As individuals, taking your health seriously is priority number one to create healthy offspring AND to live happily, disease free for as long as possible, forever would be ideal!
Physically challenging your body will also challenge your mental and emotional resiliency in preparation for your big event, labor! Being strong and having the endurance to go 10, 20, 30 hours gives you confidence in your body to birth so you can relax your mind (and pelvic floor)!
My top 3 moves that I make sure every pregnant client performs are:
Full range of motion Squats: break parallel with proper mechanics
A myth I’ve heard recently is that pregnant women shouldn’t break parallel during squats. I have not found evidence to support this in the research. Anatomically, squats strengthen in a balanced way and going through full range of motion is extremely beneficial.
Of course, if you have to modify load or implement to achieve perfect mechanics, do it. Don’t go 80% back squat in your third trimester if you haven’t since pre-pregnancy. Substitute single arm kettle bell front rack squats to challenge stability and balance, practice your breathing and hone your squat technique.
Penny Simkin and other birth professionals have found evidence that deep squatting in the last few weeks of pregnancy is contraindicated because of how the pelvis tilts. Read more:
“The most likely reason anterior rotation of the cervix becomes stalled is because the fetal head has moved too deeply into the back of the pelvis. In order for the cervix to rotate forward, the fetal head must move forward and into a more favorable position. This is supported by Simkin and Ancheta, who show that forward-leaning maternal positions help labor to progress after persistent asynclitism.
With this understanding, it becomes obvious that the very worst position a woman in the last weeks of pregnancy can spend time in is a full squat with her knees higher than her hips. The pelvic inlet is fully open at this stage and the fetal head has entered the pelvis. Therefore, gravity simply moves the asynclitic head further into the back of the pelvis where it prevents anterior rotation of the cervix and stalls the progression of labor.
Deep squatting is being advised as preparation of the pelvic “floor” for birth. However, no scientific data exists that the pelvic floor needs special preparation outside of normal physical activity. If the pelvic diaphragm were anything but fully supportive, the sharp angle that it makes as it wraps around the anus would widen, and fecal incontinence would ensue.
The pelvis and pelvic diaphragm have a range of motion that is utilized in many functions, including vaginal childbirth. While pelvic nutation and full lumbar curvature represent the position of pelvic, pelvic organ, and spinal stability, during the last weeks of pregnancy the pelvis takes advantage of its full range of motion by remaining in counternutation as the cervix is prepared for birth. Support the subtle and lengthy early stages of labor progression by keeping sitting positions where the knees are lower than the hips.” – Christine Kent, WholeWoman.com
Aerobic + Breath work: Battling ropes, overhead slams, rows (ring, TRX, pull ups)Running, rowing, and biking can get uncomfortable as the belly grows. In most gyms, there are great alternatives for aerobic work! These moves combined with conscious breathing practice will be extremely beneficial during labor!
Standing Core (Pallof press, kneeling chops, ring ‘roll outs’)
The Pallof Press and chops are favorites of mine, for every type of client. You get amazing, full-core contraction without flexion or extension making it a ‘low impact’ stabilizing movement. The great thing about these moves are the breathing component. You must KEEP BREATHING even though you might not technically be moving or moving very much. What can you relax while the most important muscles are working? You don’t want a scrunched face or death grip. Focus on the muscles that are firing and let the others rest.
Ring “roll outs” are such a fun, full body movement. Like every exercise, they must be done properly to reduce risk. With a false grip, slightly bent elbows, and anterior tilt of pelvis/tucked tail bone, squeeze! glute cheeks and ‘roll’ forward moving from shoulders. We don’t want to see hips drop or back arch. This means you’re not squeezing butt cheeks hard enough. Keep a nice, firm core through the movement.