First Trimester
Exercise: Moderate exercise (150 minutes a week) is very important in preparing for labor. It helps prevent carrying too far overdue and some studies say can even shorten labor. It also is good for keeping the weight of the baby within a normal range as it promotes blood flow and circulation. It also is benefitical in keeping weight gain within the normal limits. Exercising after meals is a good time
Prenatal Yoga and Stretching: Keeping limber can also help in labor as it increases flexibility and can decrease discomfort from back pain, sciatica pain, and other musculoskeletal ailments. This will help to reduce discomfort in labor.
Kegels: Kegels help to strengthen the pelvic floor and can actually reducing the amount of time a woman is in the second stage of labor (also known as pushing).
Eat right: Eating right is important eary in the pregancy and prevent excessive weight gain
Red Raspberry Leaf Tea: This tea is a uterotonic, meaning it strengthens the uterus. It can be consumed at any stage of pregnancy.
Second Trimester
Take a birthing class: This is a good time think about the type of labor you want and seek out and sign up for a birthing class. There are many different options (click here for previous post about class options).
Take a tour of your hosptial setting or schedule a tour: If planning on birthing outside of the home, it can be helpful to familarize yourself with the setting you have chosen. It is helpful to get to know the policies and procedures at the hosptial, so you can plan on what to expect when you arrive.
Keep exercising, stetching, kegeling & eating right.
Third trimester
Reduce anxiety: Great ways to reduce anxiety and tension related to labor include reading or listening to inspiring birth stories. Practice relaxed breathing or meditation techniques.
Stretching: talor sitting, pelvic rocking and squatting are great stretches that prepare the pelvic area for labor. Sit talor style or squat while watching TV, talking on the phone or having a snack.
Talk to your Provider: At one of your prenatal visits, go over with your provider your expectantaions about the birth and your preferences.
Pre-register at the Birth Setting: Mail in any necessary paperwork and insurance information.
Read up on breastfeeding: If you plan on breastfeeding, it may help to read a book, take a class or speak with a consultant or expert about breastfeeding basics.
Get plenty of rest: Getting more than 6 hours a night can actually reduce the length of a labor. Rest is very important for the body to rejuvenate and heal.
Preping the birth team: It's a good time to think about who you would like to be at your birth, husband, friend, sister, or birth coach. Make sure everyone is on board and have all phone numbers handy.
Set up the nursery or baby area.
Keep exercising, stretching, kegeling & eating right.
After 36 weeks
Have a hospital bag packed and plans care for your other children.
Nest: Nesting (cleaning and organizing) helps prepare the woman for labor mentally. It can reduce anxiety and tenstion and is something that makes many women feel more mentally prepared.
Take 500-1000 mg of Evening Primrose Oil orally to aid ripening the cervix.
Be intmate with your partner and go on dates: This is a good time to connect with your partner before the baby comes. Sexual intercourse can be helpful in ripening the cervix before labor.
Drink large quaniteis of red raspberry leaf tea (can be infused with nettle) 2-3 cups a day.
Continue to practice relaxed breathing and medication technqiues.
Keep exercising, stretching, kegeling and eating right - walking, hiking, yoga, and swimming a great exercise for this time.
Not all of these steps may be appropriate for every woman or pregnancy. Please consult with your obstetrical practitioner before implemeting any of these ideas.
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