Preparing For Natural Childbirth Pt.2

Wednesday, September 17, 2014

Have you ever run a marathon? Well I haven't and probably never will because I hate running but that is besides the point! Labor is like a marathon (at least that's what I'm told haha) . Our bodies need to be conditioned prior to the performance. That is why I spend time everyday doing labor and relaxation exercises to physically, mentally, and emotionally prepare myself for a natural labor and delivery.

If you plan to take a natural childbirth class to help you prepare that is great! You will learn most of these exercises in your classes. However, if you choose not to take a natural childbirth class, but still want a natural labor, here are some tips to help you prepare.

1. Pelvic Rocking

40 (4x a day) + 80 before bed

Demonstration Video on Youtube

Get on all fours. Make sure your hips are in line with your knees and that your shoulders are in line with your hands. Tuck your pelvis in and then release it back out. Even if you aren't planning a natural childbirth, this is great for all pregnant women because it helps relieve lower back pain and get the baby in proper position for his/her birth day!

Now if you are thinking you are in no way able to just get on your hands and knees in the middle of the day to pelvic rock, you can also do the pelvic rock standing up! So during bathroom breaks, which are probably frequent, do them in the stall or wherever you feel comfortable!

2. Kegels 

200 a day

So usually after one of my four day sessions of pelvic rocking, I sit down and do 50 kegels. If you've ever gone potty and stopped your pee mid flow, you used your kegel muscle to do that! So basically you are just going to be doing that but not on the toilet. However, I would suggest if you have never done them before, to actually experiment while doing your business because then you will know what it should feel like.

Kegels help to prevent unnecessary pain during birth and strengthen the pelvic floor.

3. Walk for at least 30 minutes

This one is hardest for me because it takes up the most time and somehow, time seems to go by pretty quickly around here lately. But this is so important! Walking for exercise can continue to keep up our stamina for labor and delivery, because again, it's a marathon!

4. Practice mental relaxation

However you would like to do this, just find something that works for you. For me, I have been listening to hypnobabies scripts, that is how I spend time mentally relaxing everyday and it works great for me. It really does help and I feel so great afterwards.

5. Practice physical relaxation

Darin and I do this by finding different positions that are relaxing to me, whether that be on the birth ball and leaning over the bed, or in a sleep position on my side, again I will say find what works for you! Then focus on making sure that every single muscle in your body is totally relaxed. If anything is tensed up, you will add unnecessary pain during your contractions. Instead you want to completely be relaxed that way the only thing working hard through a contraction is that uterus of yours. Again, because I am listening to my hypnobabies scripts I also practice physical relaxation this way.

6. Squat

I usually do 10 full on squats before bed every night and by full on I mean, I get into the birthing squat position. Another way you can do this is just practice squatting throughout the day. So rather than bending at your back to pick something up, squat and bring your whole body closer to the ground so to avoid unnecessary strain on your back. By squatting, we get ready to push that baby out during second stage labor!!!

7. Butterfly

10 a day

This exercise helps to strengthen your abductor muscles and helps to prepare you to pull your legs back more efficiently for second stage of labor "the pushing stage". You'll need a partner for this one, preferably your labor coach if that person lives with you! Lean back against a wall, bend your kness, and place feet flat on the ground side by side. Your helper needs to face you and place their hands on the outside of your knees and apply resistance while you try to open up your legs.


8. Tailor Sit

Do multiple times throughout the day

This basically means you can either sit "indian style" or in the "butterfly" position. Again this one helps to relieve lower back pain as well as strengthen the muscles used for labor. It also encourages the uterus to move forward especially after a long day of your uterus being tilted back.

9. Eat healthy

If you are considered a low risk pregnancy, it is important that you stay low risk to promote a natural childbirth. The best way to do that is by eating well! I try to make sure I get an ample amount of protein per day and that I also am eating/snacking on fruits and vegetables. Remember to keep taking your prenatal vitamins and drink tons of water. Who cares if you have to pee every 5 minutes, water does wonders for us pregnant women!

10. Study

Watch natural childbirth videos, learn different positions for labor, know all of your options, go on the tour of your hospital, know what happens to your body during early labor, first stage labor, second stage labor, and postpartum.  The more educated that you are in the process, the more confident you will be in your ability to perform once the race is here!

Hope these tips help. If you have any questions, feel free to comment below!

Love y'all!


  1. I'm so glad you posted this! I'm not taking any childbirth classes but I've been doing some exercises to try to make labor and delivery less painful and you just gave me some more ideas :) The "walking" part is so difficult though. My doctor always told me to walk at least 30 min everyday but it's kind of hard to do that now that it feels like I have something between my legs trying to come out. (sorry that was a weird/gross comment but very true! haha!) Btw, love your maternity pictures :)

    1. Thanks Tamy! For me walking gets hard because I start to feel it in my lower back after a while. All my weight gain has pretty much been in my stomach area so it's like pulling on my back everytime I walk haha. Hopefully I haven't mastered the "pregnancy waddle" yet.

  2. Hi Stef,
    This is such a valuable and important post for women to read! lt is important that more expectant mothers understand and practice labor and relaxation exercises to properly prepare for a natural labor and delivery. I am sharing this on social media.Thank you for sharing this healthful information at the Healthy, Happy, Green and Natural Party Blog Hop. I appreciate it!

    1. Thanks for your kind words and for hosting the blog hop! I always enjoy what the other bloggers have to share on there :) and thanks for sharing!!! I appreciate it.


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