Preparing the Body for Labor

Here are a few stretches and exercises that are great to get the body ready for labor.

Squatting

Squatting is great for stretching the perinal muscles (the muscles used when giving birth).  It aids in increased flexibility during labor and delivery. Squats should be started as early in the pregnancy as desired and at least by 36 weeks to have the maximum impact during labor. 

Kegel Exercises

Kegels or the squeezing and strengthening of the muscles inside the vaginal are also great to help strengthen in vaginal vault and can make for a decreased second stage (pushing stage) or labor.

Tailor sitting, cross-legged sitting or a butterfly position

Each of these types of stretches also stretch the pelvic area and aid in flexibility during labor and delivery.  They should be done with caution and ease because due to hormonal changes, it's easy for a pregnant woman to over stretch ligaments connected to the pelvis in pregnancy.

Weekly Exercise
Women should do 150 minutes of moderate physical activity a week, either brisky walking, jogging, spinning, swimming, or exercises like these to promote circulation, decrease swelling and warm off complications like preeclampsia, diabetes in pregnancy and a large (macrosomic) infant.

Daily Exercise - 30 min a day - of low intensity steady state activity is one of the most important steps a woman can take to ensuring a healthy pregnancy, avoid going overdue, and decrease the need to be induced. 

Exercise in Pregnancy

MYTHS vs FACTS

There is a lot of confusion about exercising in pregnancy and even some providers counsel patients incorrectly. Many women get their information from magazines or friends as opposed to their provider.  Here are is what ACOG (American College of Obstetricians and Gynecologist) and the US Department of Health and Human Services say about Exercising in Pregnancy.

Myth #1 Pregnant women should not excede a heart rate over 140 beats per minute.

FALSE: This restriction was removed from ACOGs guidelines in 1994.

Myth #2 If I wasn't exercising before I got pregnant, I shouldn't begin to exercise now.

FALSE: Healthy pregnant women should begin or continue easy to moderate activity for 150 minutes per week (approx 20 minutes everyday or 35-40 minutes 4 x a week).  This is when a woman should consult with her provider to determine if she is healthy enough for exercise.

Myth #3 Even though I vigorously exercise regularily, I should cut back in pregnancy.

FALSE: Women who exercised vigorously can still continue to exercise vigorously.  Some restrictions may need to be made on the type of activity. See a previous post on Activities in pregnancy.

The Truth About Primrose Oil

Primrose oil (oenothera biennia) or evening primrose oil like black currant or borage oil contain gamma linolenic acid (GLA).  GLA is a fatty acid that the body naturally converts to prostaglandin E1 (PGEI).  Prostagliandins are thought to naturally stimulate labor which is why many midwives recommend taking primrose oil in the last 4-6 weeks or pregnancy.  Most midwives recommend 500-1000mg daily either orally or vaginally or both.

Primrose oil is also thought to have anti-inflammatory properties and can act as a blood thinner and vessel dilator, so it's a good thing. Using primrose oil vaginally is best done in two ways:
1) when the cervix is tight and closed
and
2) during a vaginal exam when a woman is in active labor. 

**Always check with your provider before taking primrose oil either vaginally or orally, as each woman is unique and has different reason why she should or should not take it.

Taking it orally: Simply take one or two pills in once a day 500-1000 mg. With or without food. It may interfere with other medications, so again, check with your provider.

Taking it vaginally: It is easy to get in pill form or oil form at any health food store or the Vitamin Shoppe. Taking it vaginally, take the sharp clean end of a never been used safety pin and poke a hole in the top of the gel capsule and insert it into the vagina as high as you can.  You may insert 1-5 pills that are 500-1000 mg each.