5 Stretches to Prepare for Childbirth

If you are pregnant now, this five stretches to prepare for childbirth is important. Not only will they help open and stretch your hips, inner thighs and pelvic floor, they’ll help you feel good and relieve aches and pains, no matter what stage of pregnancy you’re in.

That being said, if you are suffering from Pelvic Girdle Pain, you may benefit more from my 5 Pelvic Girdle Pain friendly exercises.

Designed for women in their third trimester

These five moves, listed here for you are in my 5 Length to Prepare for the Birth Exercise Sequence to be followed. No equipment required, you don’t even need to wear activewear! Simple, easy and effective.

The trick to all of this?

Are actually doing the stretches on a regular basis. Performing 5-10 repetitions (or 30 second to one minute holds) of each move will take you less than 5 minutes to complete a set. So, aim to do at least one set every day until you give birth!

What are these ultimate stretches that are so great for preparing for childbirth I hear you ask?

Let me show you now:

5 Best Preparations for Childbirth

1. Adductor Rock Backs Stretch

Adductor rock backs help to open and balance tightness around the hips and inner thighs.

How to make the transfer:

  1. Start in a hands-and-knees position on the mat, with your wrists directly under your shoulders and your knees under your hips.
  2. Keep one knee directly under your hip and extend the other leg long out to your side.
  3. Slowly sit back on your heels with your arms stretched out in front of you.
  4. Feel the stretch in your inner thighs and groin area.
  5. Gently hold the stretch for a moment and then bend again, breathing deeply and allowing
  6. Your muscles to relax. The longer you hold, the more stretch you give.
  7. To intensify the stretch, you can slowly rock your hips from side to side while maintaining the position

A few repetitions:

Aim for 5 – 10 repetitions on each side, remembering to go slow and focus on relaxing your breath.

Watch this video on YouTube >

2. Puppy Stretch

Puppy Pose is great to create space in the pelvis and to relax the pelvic floor.

How to make the transfer:

  1. Start on your hands and knees in a tabletop position, with your wrists directly under your shoulders and your knees under your hips.
  2. Walk your hands forward a few inches and then lower your chest toward the floor, keeping your hips above your knees.
  3. Extend your arms forward and lower your forehead to the mat, allowing your chest to sink toward the ground.
  4. Keep your hips lifted and engage your core to support your lower back.
  5. Relax your neck and rest your forehead on the mat. You should feel a gentle stretch in your shoulders, upper back, and chest.
  6. Hold the pose for 30 to 60 seconds, breathing deeply and focusing on relaxing the stretch.

Puppy Pose can be a soothing and gentle stretch that complements the other exercises in this sequence.

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3. Hip Flexors and Side Stretches

Why Hip flexors and Side Stretch is Great for Preparation for childbirth:
This stretch opens the abdominal, spine and hip flexors to lower the baby into the pelvis.

How to make the transfer:

  1. Begin in a kneeling position on the mat, with one knee on the ground (left) and the other foot placed in front (right), creating a 90-degree angle with your knee.
  2. Make sure your front knee is directly above your ankle, and your back knee is in line with your hip.
  3. Engage your core, tuck your tailbone under and gently press your hips forward to feel a stretch in the front of your hip to the side with the extended leg.
  4. Keep your body upright and avoid arching your lower back too much.
  5. Hold the stretch for 15-30 seconds, breathing deeply.
  6. You can strengthen the stretch by reaching the arm to the side of the extended leg above, slightly tilted to the opposite side.
  7. Do the stretch on both sides to address each hip flexor.

4. Deep Squat

This move helps to open the birth canal to lengthen the pelvic floor and perineum.

How to make the transfer:

  1. Stand with your feet slightly wider than hip-width apart, toes pointing slightly outward.
  2. Lower your body into a squat position by bending your knees and pushing your hips back, as if you were sitting back in a chair.
  3. Keep your chest lifted, and your back straight. You can use your hands for balance by stretching your arms forward or hugging them in front of your chest.
  4. Try to bring your thighs as close to parallel to the ground as is comfortable for you.
  5. If possible, press your elbows into your knees, gently encouraging them to open.
  6. Hold the deep squat for 30 seconds to a minute, breathing deeply and relaxing during the stretch.
  7. The deep squat is great for promoting hip flexibility and mobility. It also engages the muscles of the lower back and core.

5. 90/90 Length

Why the 90/90 Stretch is Great for Preparing for Childbirth:

This stretch helps maintain mobility in the deeper pelvic floor to open the pelvic inlet.

How to make the transfer:

  1. Start by sitting on the floor with your legs stretched out in front of you.
  2. Bend your right knee and bring it toward your body, rotating your leg outward, so that your knee points to the right.
  3. Place your right foot on the ground next to your left thigh, creating a 90-degree angle with the right knee.
  4. Bend your left knee and rotate it inward, bringing it back behind you so it points to the left. Your left shin should also be at a 90-degree angle.
  5. Adjust your position to find a comfortable stretch. Your right hip and left hip should both be at about a 90-degree angle.
  6. Sit up tall and engage your core. You should feel a stretch in the outer hip of your right leg and the inner hip of your left leg.
  7. Hold the stretch for 30 seconds to a minute, breathing deeply and maintaining an upright posture.
  8. After holding the stretch on one side, switch to the other side to address both hips.

This stretch can be adjusted to your comfort level, and you can use your hands for support.

Watch this video on YouTube >

As always, it’s important to be aware of your body and any sensations you experience. You don’t want to feel any pain, if you’re experiencing discomfort or have specific concerns related to your pregnancy, consult your healthcare provider before trying new stretches or exercises.

I want to hear from you how it is five stretches for childbirth preparation go for you Drop a comment below with any questions you have, and even how many weeks pregnant you are and how you feel about your upcoming birth.

Remember how amazing the female body is and what it can do when it comes to the birth of your beautiful baby.

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