5 Simple Ways to Prepare your Body for Childbirth
                     5 Simple Ways to Prepare your Body for Childbirth
 
 
Giving birth is a unique and unpredictable experience for every 
woman. It can pose different challenges, especially if the body and the 
birth canal were not prepared for the experience. Taking time to 
prepare yourself and your body for labor not only increases your 
physical strength and stamina, but it also reduces stress and anxiety: 
you’ll feel more in control in a seemingly uncontrollable situation. You 
should always talk to your physician, midwife, or doula about how 
frequent and how strenuous your physical exercise ought to be.
 
There are a few trusted methods to prepare the birth 
canal for childbirth. Your body naturally loosens and 
eases up the pelvic floor muscles to help during the 
process. These perineal exercises further assist that 
natural process to prepare your body and the birth 
canal for an easier and less painful birth.
 
Doing squats during pregnancy may seem too physically 
strenuous, but they are great resistance exercises that provide 
many benefits. Start in an upright position with your feet slightly 
wider than hip-width apart. Breathe deeply and slowly squat 
down. Do not push yourself more than you can comfortably go. 
Make sure that you keep good posture and do not rush through 
the squats. If you feel like you’re going to lose balance, keep 
your fingertips lightly on a tabletop or wall.
 
This is a relaxing pose that helps ease the pelvic floor muscles and the entire 
abdominal area. It also calms your mind and opens up your hips, which reduces 
and pain or discomfort during pregnancy and childbirth. Get on all fours with your 
knees hip-width apart and let yourself be comfortable and relaxed. Sit back with 
your hips pressed onto your heels, and slowly lean forward with your arms 
stretched in front of you. Stretch slowly until your forehead touches the floor and 
let your body fully unwind. As you progress with your pregnancy, you can move 
your knees apart until your belly feels comfortable in this pose.
More information can be found about childbirth preparation
 
Sit on the ground and bring the soles of your feet 
together. Your knees will be pointing to opposite sides, 
and your hips will be wide open. Slightly lean forward, 
grasp your feet or ankles with both hands, and gently 
try to bring them toward you as much as possible. 
Hold that position and take a deep breath. Release 
your inner thigh muscles.
 
Your perineum is the area between the vulva and 
anus, which stretches during childbirth. It consists of 
soft tissue that can face perineal trauma or tear due to 
the pressure of the baby’s head, especially if not 
prepared properly before childbirth. Perineal 
massages have been shown to reduce the chances of 
tearing and episiotomy.