The weeks leading up to delivery can feel overwhelming, with questions like, “Is my body ready?” and “What should I be doing to prepare?” swirling in your mind. If you’re feeling uncertain, you’re not alone. Preparing for delivery can ease that anxiety and help you feel more confident and equipped for childbirth. Starting at 34-35 weeks, you can focus on key exercises and techniques to ready your pelvic floor and hips for the big day.
When to Start Preparing for Delivery
Around the 34 to 35-week mark, it’s time to shift gears. Your focus should move from strengthening your pelvic floor to relaxing and lengthening it. This preparation helps ensure that your body is flexible and responsive, ready to accommodate the demands of labor and delivery.
Pelvic Floor Massage and Relaxation
One of the most impactful steps you can take is massaging your pelvic floor and perineal space. This technique improves flexibility and helps reduce the risk of tearing during delivery. If you’re unfamiliar with how to perform a perineal massage, consider consulting with your healthcare provider or a prenatal specialist.
In addition to massage, practice pelvic floor relaxation. While strengthening exercises are great for support earlier in pregnancy, the focus now should be on lengthening these muscles to prepare for the stretching needed during delivery. Incorporate deep breathing exercises to help you connect with and relax your pelvic floor.
Strengthen and Stretch Your Hips
Strong, flexible hips are crucial for an easier labor. To achieve this, include hip-strengthening exercises and stretches in your routine. Deep squats are especially beneficial for opening the pelvis and promoting optimal positioning for your baby.
How to Perform a Deep Squat:
- Stand with your feet shoulder-width apart.
- Slowly lower yourself into a squat, keeping your heels on the ground.
- If you find it challenging to get low, use a yoga block for support.
- Hold the position for a few breaths, then slowly rise.
These squats help loosen the pelvic area while strengthening the hips and thighs, making them an essential part of your delivery prep.
A Comprehensive Plan for Delivery Prep
Feeling unsure where to start? We’ve got you covered. Our detailed virtual program walks you step-by-step through all the exercises and techniques to ensure you’re fully prepared for delivery. From pelvic floor massage to hip flexibility routines, it’s all included to help you feel confident and ready.
Start Preparing for Delivery Today
Preparing for delivery doesn’t have to feel overwhelming. By focusing on pelvic floor relaxation, perineal massage, and hip flexibility, you’ll take proactive steps to set yourself up for a smoother birth experience. Remember, starting around 34-35 weeks gives your body time to adapt and prepare.
Feeling ready? You’ve got this, mama! And if you’d like additional guidance, check out our virtual program for a complete plan to prepare your body for delivery. Let’s make this journey as smooth as possible!
