How do I best condition my pelvic floor for birth?
To adequately prepare your pelvic floor for childbirth you will likely need more than a few rounds of Kegels. Fully preparing this “birth door” for baby to come through is a much more nuanced (and interesting) task.
There are 35 different muscles connected to the pelvic basin. These tissues work in concert with your core and respiratory muscles to help usher baby into the world. For a smooth birth experience these tissues need elasticity, to stretch so the baby can come out. Plus you will need a combination of strength and ease, to power baby forward while simultaneously releasing space for it to slide through.
All these actions combined–stretch, strength, ease and power–can be a lot to suddenly take on during labor without proper training.
The following three practices with educate your mind and body on how to move confidently toward the birth experience. Their intent is to help you minimize pain, scarring and boost your sense of embodiment during a vaginal birth. Using these same techniques postpartum can also help prevent urinary and fecal incontinence.
“Preparing the soft tissues of your pelvic floor is critical for you having a comfortable labor and delivery,” says Jill Miller, creator of The Roll Model Mama. These practices will help you do just that…
Prenatal Pelvic Floor Exercise: Mapping Your Anatomy
Get to know the muscles of your pelvic floor in this prenatal mini anatomy lesson with Jill Miller. Knowing your own anatomy will help you prepare for the pelvic floor exercises to follow. Learn how to target the basement of the pelvic funnel to aid in prenatal pelvic floor issues and discomfort.
Prenatal Pelvic Floor Exercise: Therapeutic Self-massage with Coregeous® ball
Try out this gentle pelvic floor exercise using a Tune Up Fitness® Coregeous® ball to massage and better sense the muscles of your pelvic basin. Through this prenatal therapeutic self-massage, you will be better prepared for a vaginal birth. Practice along with Jill Miller as she demonstrates these Pelvic Floor Proprioceptive Neuromuscular Facilitation exercises.
Prenatal Pelvic Floor Exercise: Pelvic floor Contract/Relax Exercises with Yoga Tune Up® therapy ball
Learn how to contract and relax the muscles of the pelvic floor with an original sized Yoga Tune Up® therapy ball. This prenatal pelvic floor exercise will bring greater mind-body connection (ie. proprioception) to your pelvic floor muscles so they are strong, and supple. Help prepare your pelvic floor for a vaginal birth and help rehabilitate these tissues after.
These videos are excerpts from Roll Model Mama–the first myofascial massage program for pregnant and postpartum women. Packed with over three hours of restorative self-massage segments designed to address many of the physical challenges brought on by pregnancy, Jill Miller uses first-hand knowledge to guide you on your myofascial massage self-care journey. Learn more about Roll Model Mama HERE.
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