What to expect when you’re expecting.
here are some things to consider while you are preparing for the delivery of your baby:
Doula - Doulas are specialized birthing coaches. They are there for physical and emotional support. It is so important to have a thrive tribe surrounding you so that all of your wants and needs are properly voiced and heard. While physicians are well trained in obstetrician care, you know your body and you know your needs better than anyone else does.
Make a birth plan - I am pro choice to my core. I believe all women should have the choice to do natural birth, hospitalized birth, heavily medicated birth, adoption, abortion, or whatever is necessary for the patient. We need to support and empower women to have the choice to do what is best for them. Are you interested in having a home birth? How much intervention are you hoping for? How much medication do you want? Do you want to be in a certain position during delivery? Who do you want in the room with you? No matter what you choose, you got this mama!
Perineal stretching - Entering 3rd trimester it is a good idea to start some perineal massage. You or a partner can gently stretch the tissue of the vaginal opening. Imagine the vaginal opening as a clock. Straight down is 6 o’clock and straight up is 12 o’clock. We can stay away from 6 and 12, and we can gently stretch areas 7-9 and 5-3. Pull gently down and out towards your inner thigh with your thumb or a partner may use their index finger or two fingers.
Pelvic relaxation or the ‘basement’ as I prefer to call it. Practice doing a kegel and then allow your muscles to completely relax after the kegel contraction. If you are having difficulty with this you can read the Vagician blog on PFM relaxation or visit a PF PT who can help you with PFM relaxation.
Relaxation is key. If we go into the birthing process with an activated nervous system, our body will jump into the fight or flight sympathetic response. High levels of stress or anxiety or fear will increase this response. It is important for us to practice whole mind-body relaxation and deep breathing to allow our system to relax. If we cannot relax and reach the calm, parasympathetic nervous state it will be harder for our bodies to achieve the natural psiological response needed for the birthing process. The more relaxed and calm we can be, the more relaxed and functional our muscles will respond the easier it will be for our baby to make their way out. The more stress, anxiety, and fear we feel, the more difficulty the birthing process will be. So what we can do to prepare is practice deep breathing, meditation, and mindfulness! Download the app ‘Insight Timer’ and start with 5 min of meditation and deep breathing every day with an emphasis on pelvic floor and whole body relaxation.
Breathe during labor. As we push during our delivery we want to make sure we exhale or scream or whatever we need to do to get that baby out.
Some common things you may experience after delivery may include: urinary leakage, constipation, fecal leakage, pain with intercourse, diastasis recti, prolapse, weakness, & hip/back pain. Some people don’t experience any of these symptoms, but if you do, please reach out to me or another pelvic floor PT for help!
