Squatting, opening up and letting go!
There are many benefits to be gained by engaging in squatting exercises. Squatting cuts off some blood from the general circulation and so gives the heart a rest. It makes your joints, especially the pelvic ones, more flexible. It also stretches and strengthens the thighs and back muscles and relieves back pain. Squatting is a comfortable position to relax in and is a practical position for labour and delivery. It may seem difficult at first but with practice it becomes easier.
How to squat
You will find it easier to do this against a wall. Have some pillows on the floor, stand with your back against the wall and feet apart at hips width. Slide down into a squatting position and onto the pillows. You probably won’t be able to put your heels on the floor yet. Try to keep your weight slightly forward.
Half squats
Hold onto something secure and place your left foot in front of your right. Point your left knee slightly out and slowly lower yourself to the floor, as far as you can go, keeping your bottom tucked in and your back straight. Stand up slowly and repeat with the other leg.
Full squats
Keeping your back lengthened and straight, open out your legs and squat down as low as you can. Try to get your heels on the ground with the weight evenly distributed between heels and toes. Do not worry if you have to raise your heels. If you press your elbows against your thighs you will increase the stretch on the inner thighs and the pelvic area.
Other exercises that may help you prepare for labour are about an increased awareness of the pelvic floor muscles; and knowing how they feel when relaxed. These include:
Open feeling
Lie on a bed with your knees bent, feet together and back supported. Press your knees together, harden and tighten your pelvic floor muscles. Note the feeling of tension along the inner thighs and between your legs. Many women involuntarily tense these muscles when their baby’s head is stretching the outlet of the birth canal something you should try to avoid because you are more likely to tear. Relax, and notice carefully the different feel of the muscle. This open feeling is what you should aim for when giving birth.
Letting go
Lie on a bed, back supported with pillows but with your feet and knees apart. Gradually relax your thighs and pelvic floor muscles so that your knees fall wider and wider apart (your feet rolling gently on the outer edges). At first, this may seem uncomfortable but after some practice you will get the correct feeling of letting go completely. Practice panting in this position as you will be asked to do so by the midwife when it is time for your baby’s head to pass slowly and gently out of the birth canal.
END: PG 23 /43