Movement, Breath and Postures for Women in Labor: Part Two

In the last post on preparing our minds and bodies for labor we explored the importance of breath and different breathing and visualization techniques to improve and make labor more comfortable. To pair with the breath and visualization, we will look at a number of postures and movements that you can use during labor and delivery to enhance your experience. A laboring woman should be able to go into whatever position and whatever movement her body is leading her into. She and the baby are partners on this journey and they must listen to each other.

Positioning the mother on her back while hooked up to all sorts of machines may sometimes be necessary, but is never ideal. If the mother is able to give birth on her side, on all fours, in a squatting position, any of these will create an easier path for the baby and the mom. Because all of these positions are great for giving birth, it is good to prepare the body beforehand. If the pregnant woman can practice all of these different postures and movements that she will soon be using in labor and delivery it will add to her sense of control, confidence, and empowerment.

Below is a sampling of great postures and movements to use during labor. As you start to practice these, move slowly and use the breath techniques you learned in the last post. You can also start to practice the Focused Attention and Visualization in combination with the breath and postures for a full experience. Take your time and try not to do too much at once. Try to practice these techniques consistently every day. The more consistent you are the more prepared you will be when labor arrives.

POSTURES FOR LABOR

Movement and changing positions during labor is essential for reducing pain and progressing labor. Some of the most important movements and positions are:

STANDING: Gravity is taken advantage of during and between contractions. It helps to put the fetus in the right position to enter the pelvis.
WALKING: Has the same benefits as standing and it causes changes in the pelvic joints, which helps rotation and descent.
CRAWLING: Rotates pelvic joints and takes the weight of the baby and the uterus off the spine.
THE LUNGE: Be sure you use a sturdy chair and put the back of the chair against the wall. The mother should turn and face the side of the room (not square to the chair). The mother should place one foot, turned out on the seat of the chair beside her. The knee should be raised and the foot turned out. She lunges sideways to her raised knee during the contraction, holding the stretch for five seconds at a time. This widens the side of the pelvis toward which she lunges. It encourages the rotation of the baby if turned in the wrong direction.This same position can be done without the chair in a kneeling position.
HANDS AND KNEES POSITION: This helps bring relief to back pain and assists in the rotation of the baby if turned in the wrong position by allowing the pelvis to gently rock back and forth. This position also takes pressure off of the spine and hemorrhoids.
SIDE-LYING POSITION: This side lying posture helps to lower elevated blood pressure and takes pressure off hemorrhoids. Some pregnant women experiencing sensitivity or pain in the pubic symphysis area find side lying uncomfortable. You can try putting a pillow that supports from the upper inner thighs all the way down to the ankles.
SQUATTING: Squat postures are the golden pose for labor. In our culture we are not use to squatting. If you can start before or early in your pregnancy to bring yourself into gentle squat positions so that the hips, knees and ankles get accustomed then by the time labor comes the squatting will feel better and be safer for the mother's body. The squatting may relieve backache and uses gravity to help the baby drop. Squatting helps with the rotation of the baby and widens the pelvic outlet.

Here is one modified squat to help you on your way.

Start by building up folded blankets and/or bolsters up against a wall. The higher the stack the higher the squat and the easier it will be if you have a tight lower back, hamstrings etc.
Place your back against the wall, eyes at the horizon and legs in a wide turned out position.
Exhale and slowly slide down the wall until your behind is resting comfortably on the blankets.
You can stay here and practice your breath and pelvic floor exercises.
To exit you can turn to one side, place the knees and hands on the floor and crawl away
If you want to work the legs, keep the back to the wall and the eyes at the horizon. Place the hands on the thighs and smoothly (no jerking or yanking the body up) rise to standing.

Here is a moving HANDS AND KNEES exercise you can practice during pregnancy and you might want to use it when labor hits.
Exercise: POODLE TAIL

Start on hands and knees.
Shoulders above the wrists and hips above the knees.
If you are experiencing sensitivity in your wrists , go down to a forearm position.
Imagine you are a poodle and you have dipped your tail in ink .
You want to draw a circle on the back wall with your tail.
Keep your eyes forward as you circle the pelvis.
Inhale and bring the tail up to the ceiling and to the left.
Exhale and bring the tail between your legs and to the right.
Keep circling and breathing.
After 6 to 8 smooth circles, change directions.

TO ADD ON