THIS MONTH

3 things to physically prepare for birth

Hello,

Thanks for having me in your inbox – I hope this month has been ok for you?

I am deep in creation mode – it feels like early labour at the moment – not much happening that is visible on the outside, but it’s consuming all my brain power and life behind the scenes!

I cannot wait to bring my online version of ‘Your Birth Class’ to you, please send me strength (& chocolate) as I go through all of the self-doubt and crisis of confidence during this birthing process…

3 Things… To physically prepare for birth

Movement – are you moving your body?

This can be hard if you’re in your first trimester and feeling crapola! So don’t beat yourself up, it might not be the time and you do what you can.

If you’re feeling up to it, we know exercise in pregnancy is beneficial for you and your baby in many ways:

Increased energy & fitness
Reduced back and pelvic pain
Lower chance of complications such as pre-eclampsia and pregnancy induced hypertension
Better mental health

When it comes to birth, staying active can help with the physicality of labour – it may also help reduce the length of labour (Rodriguez-Blanque et al., 2019).

I am a big fan of yoga, pilates and swimming – because they incorporate breathwork, swimming can be great if you have pelvic pain or discomfort, and yoga is all about the stretching and lengthening.

Please check with your care provider if you haven’t been exercising, are starting something new or to ensure you’re exercising safely – there are a few things to be mindful of in pregnancy: https://www.health.gov.au/topics/physical-activity-and-exercise/pregnancy

I did a little collab post with the lovely Sarah Dewsbury who specialises in perinatal fitness and she shared some fab wisdom – have a look here: 6 things about exercising in pregnancy

Connect with your Breath

The way we breath can impact everything - the diaphragm, pelvic floor, ribs, abdominal and back muscles, ligaments & fascia.

In pregnancy there is often a focus on strengthening the pelvic floor muscles – which is important, but we often don’t do the other part to that, which is relaxing and releasing them.

When you are doing your pelvic floor exercises(don’t worry we all get slack!) try to ensure when you breath in, you tune into your pelvic floor muscles, think about them lengthening as you inhale.

We want the pelvic floor muscles to be balanced, and supple just like all the other pelvic muscles and ligaments to allow plenty of space and support as baby moves through the pelvis (and we cover all of this plus daily stretches, in my class).

Perineal Prep – perineal massage (get my how to guide here if you haven’t already)

It might seem a little daunting and it’s not essential – the evidence says that for first time birthing people, it can help reduce the chance of having an episiotomy and the chance of having trauma requiring sutures by around 10% (Beckmann & Garrett, 2006).

Massage increases blood flow and improves elasticity of the tissues and it may help you feel more confident by experiencing the stretching sensations prior to giving birth.

It’s important to remember that the perineum (area between vaginal opening and anus) is designed to stretch and is made of collagenous fibres to do just that.

If it makes you feel more confident or helps you connect with and get to know your body then that’s great, but if it’s not for you that’s ok as well.

I hope that was helpful, have a wonderful week.

Warmly,

Lauretta

P.S Have you booked your birth prep yet? My next in person group class is coming up in August with spots available to book here: Book your class

P.P.S – Maybe you just want a refresher or a chat with me to go over something? You can book my 1:1 sessions here: Book 1:1 session

Much love -

*Information shared is of a general nature only and is not medical advice — please see your own care provider for specific and individualised information and advice. All personal stories & photos shared with permission.

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