pelvic exercises

[mamaviv951]

I'm due in April but you never know if labor can happen a month earlier like let's say my water breaks in March. I just want to start doing some pelvic exercises and I heard that makes natural birth kinda easier so I was wondering what's good to do

[organicmama]

Pelvic tilts are basically going from cow pose to cat pose, but don't go deep into cow pose, stay shallow. Focus on cat pose with hips and back arched. Rolling hips slowly around like a hula hoop is good. Wide squats are good for flexibility and leg and glute strength, but sometimes aggrivate my sciatic. Swinging your arms as they dangle at your sides, in a circle, stretches your back and whole middle body. Rolling ankles helps blood flow and soreness. I like downward facing dog or modified child's pose (with belly on floor and legs out to make space) to stretch back and to relieve pelvic pressure.

[mamaviv951]

Ladies*

[mamaviv951]

Oh ok thank you ladoes

[organicmama]

Pick up some prenatal yoga DVDs, or look for videos of orenatal yoga online, they will show you all the postures and flows and the modifications for each trimester. Basic kegals involve squeezing your pelvic floor muscles tightly and holding for a count of ten, repeat 20 times. Do that about 5 times a day every day. You can also hold them at different levels (as I'd going up and down an elevator 3 or 4 stories then stopping and holding at each level.) Just don't hold your breath or squeeze your abs or glutes at the same time, you are trying to target only your inner vaginal / pelvic muscles.

[mamaviv951]

?

[mamaviv951]

Is all yoga positions good or only some?

[mamaviv951]

What is a kegal and how do you do that? How do you do the pelvic tilts?

[allisontaylormoseley]

Practice yoga during your pregnancy!

[bump2015]

Kegel exercises are good for strengthening muscles. You can also do pelvic tilts and there are prenatal yoga classes too. I've also been doing standing hip circles (kind of like slowed hula hoop motions).
Anything that opens up and stretches the pelvic area is good. Well, within reason anyways.

[kelbabe88]

Do kegals. I pushed for less than 10 minutes with my first son, and I attribute this success largely to doing kegal exercises every day for months prior, as well as regular cardio and stretching. I haven't been as good about that with this pregnancy. Thanks for the reminder!

[mamaviv951]

That's what this app is for, to get help. I know there's Google but I wanted other women's opinion of what they do because not everything on the Internet is true.

[Lil_mom17]

If I were you I'd Google lol. I'm only 21 weeks and looked on here for advice but apparently no one has any lol.

[mamaviv951]

No one???