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5 Things To Do During Pregnancy to Prepare Your Pelvic Floor for Birth:

  1. Diaphragm Breathing: Embracing a full canister breath is going to be key. Your breath will move energy. And when you think about breathing your baby down with each exhale, you’ll naturally find the rhythm for you and baby in labor. Our breath truly connects the physical and non-physical. Be sure to watch this VIDEO for more on diaphragm breathing or contact me to join an upcoming class!
  2. Pelvic Floor Relaxation (with breath): You do not need to practice kegels to birth. In fact, you need to do the opposite—practice pelvic floor relaxation. Being able to relax your pelvic floor will give it length and flexibility. It will also send a signal to your nervous system that you are safe. To practice this, embrace the diaphragm breath in various positions like child’s pose, straddle stretch, a deep lunge, or squat. Try with inhaling through your nose and exhaling through your nose or mouth.
  3. Mindset Practice: Where in your life can you surrender more? Surrender is by far the hardest discipline practice. And you will be asked to go deeper, to surrender more, with each contraction during birth. Your contractions are not bigger than you. They are you. God made our bodies to be able to birth babies, no matter the size! Why, all of a sudden would your body forget what it is doing… It wouldn’t! Contractions last anywhere from 60-90 seconds with a peak intensity of 10-15 seconds. This is why so much of my recommended prenatal exercise routines (for those that have been in the gym) is focused on intervals. Starting a gym routine when finding out your pregnant, while not terrible, is not the best course of action. Instead consider a CORE4 class so we can be confident in our breathing to have an amazing labor, delivery & recovery! I want you to visualize yourself in labor and practice each interval as if it were a contraction. You can do this! You are doing this!
  4. Touch Yourself: When you touch and connect with yourself, you are showing your body love. This will develop trust over time. Spend some time alone with just you, some music, and mirror if you’d like. Many times this may be the first time you discover how strong and beautiful you are. This will help you become in tune with your body and know that your power is limitless. **BONUS this can help prevent any tear or the need of episiotomy.
  5. Nutrition Matters: The pelvic floor is connective tissue and will need building blocks like protein, collagen, amino acids, and more to heal efficiently from birth. This is one big reason why animal protein is one of our top recommendations during the motherhood transition. Things like collagenprotein powdersupplements, and bone broth in the immediate postpartum are necessary and convenient in those first thirty days.

 BONUS! Prepare for the immediate postpartum by getting everything in order, prepping and freezing your meals, planning to stay in bed at least five to seven days, hiring a housekeeper etc. The more you can rest and be off your feet in the first month, the more efficient your body will heal. And don’t forget to get to follow up for a 6 week check-in and a refresher CORE4 class!