Ready, Steady, Push!

Let’s face it; if you’re pregnant, you’re going to have to go into labour! After all, your baby can’t stay in there for ever and you’ll have to deliver whether you are prepared for it or not.

However, the fact that you usually have around 40 weeks to get ready for labour, should give you all the time you need to prepare yourself physically, emotionally and practically for your baby’s arrival and, unless you’re unwell during your pregnancy, or you’re one of those people, who doesn’t know they’re pregnant until the baby pops out into the toilet, you really don’t have an excuse for not making at least a bit of an effort!
During pregnancy, everyone tells you how important it is to take good care of yourself, but this definition of ‘taking good care of yourself’ is open to various interpretations. To some, it means relaxing on the sofa all day and eating whatever you want. While there is certainly a lot to be said for getting lots of rest and indulging yourself during this time, however, sitting on your bottom scoffing chocolates will never help anyone to endure the hours of gruelling contractions and the subsequent delivery.

While exercising and eating well will not guarantee a quick and easy birth, it’ll certainly increase your chances of having one. In addition, exercising will help you feel more energetic and even a little less apprehensive about the approaching delivery.

Keeping yourself fit

It is now generally accepted that exercise in pregnancy is good for you, and that it’s one of the best ways to prepare for the birth. You don’t, however, have to go to the gym every week. If you’re already pretty fit, then the general advice is that you can carry on exercising until it begins to feel uncomfortable, or, if your body tells you to slow down, but if you’re ever in any doubt, just check with your doctor or midwife to be sure.

It goes without saying that you should always avoid activities that could be potentially dangerous for your baby, such as horse-riding, skiing or climbing. However, if your normal exercise is just reaching for the TV remote control, then there are simple steps that you can take to help your body.

Walking is fantastic exercise. Even if you’re totally unfit, you can walk for five minutes a few times a day, gradually increasing the distance as you go.

Swimming is another terrific form of exercise, particularly as the water will support the weight of your unborn baby.

Preparing for the birth

There are several simple exercises, which will help to strengthen your body for labour. The main trouble spots during pregnancy – back, pelvic floor and thighs – will all benefit from these exercises.

Cat stretch

Kneel on all fours, keeping your hands in line with your shoulders and your back flat. Pull in your tummy (imagine that you’re pulling your belly button or bump into your spine) and curve your back like a cat. Squeeze your buttocks and bring your pelvis underneath you. Curl your head down for a count of eight. This exercise will help your back and tummy muscles to carry your baby’s weight, particularly in the later months.

Pelvic floor exercises

If your pelvic floor is strong, it will prevent stress incontinence developing. Stress incontinence is where you leak urine if you cough or sneeze, and, while it’s not serious, it can be both embarrassing and uncomfortable. To find your pelvic floor, stop the floor of urine mid-stream when you’re on the toilet (this isn’t an exercise, it’s just to find the muscles). To do the exercise, pull these muscles up and hold the squeeze as hard as you can. Count to ten, relax for a few seconds, and then repeat. Do this exercise several times a day, increasing the number of squeezes and the length of holding time. During pregnancy you may not think that this is a particularly important exercise, but, if you do not do it on a regular basis during the pregnancy, you may be left with the stress incontinence after the birth.

Thigh stretch

The thigh stretch will loosen the pelvis in anticipation of the labour. Sit on the floor with a straight back and relaxed shoulders. Then place the soles of your feet together, let your knees flop down to the side and gently push down with your elbows on your knees to stretch your thighs.

It’s not just your body that needs a workout before labour, though. According to research, ninety percent of childbirth is determined by what is going on in the head. A clear and focused mind has a greater chance of leading to a positive labour. If you view the pain as productive and with a purpose, your body and mind will apparently be more dynamic in its response, so it’s worth investing some time in a few mind exercises.

Meditation

Meditation is a most powerful way to relax the mind and promotes a greater ability to cope with stress, shock and trauma. The increased awareness experienced during meditation is medically supported by a definite pattern of electrical activity in the ‘thinking’ part of the brain called the cerebral cortex. The brainwaves associated with this electrical activity are called alpha waves, and similar waves are found in calm, dreamy states, such as sleep. It is thought that these brainwaves have a beneficial effect on the body’s natural control processes, slowing the heart and lowering the blood pressure, so meditation and mind exercises are perfect for creating a relaxed state, which is conducive to labour.

Herbal Medicine

Herbal medicine has been used for centuries to help women prepare for childbirth. Useful herbs noted for their medicinal value in preparing for childbirth include:

• Squaw vine, which tones the uterus, urinary tract and bowels and is used to prevent bleeding, enhance labour and promote lactation
• False unicorn root tones the uterus, aids delivery and balances hormones
• Wild yam regulates hormones, is anti-inflammatory and antispasmodic, reducing cramping and toning the liver
• Dong Quai is noted in traditional Chinese medicine for its ability to encourage blood flow to the uterus.
• Peony is known as a foetal calmer and is used with Dong Quai to regulate hormones and soothe the uterine muscles
• Withania is a traditional pregnancy tonic helpful to relieve stress, promote sleep and boost energy.

Always check that any herbal medicines you choose to use are licensed and check with your GP that they are safe for you to use.

The big day

On the big day itself, you need to remember that your body may be labour for some time, so you need to pace yourself. Try to snack early on in the labour to keep up your energy levels – foods, such as pasta, cereal, rice and fruit will provide long-term energy. And, like any good marathon runner, pace yourself! Stay at home for as long as possible if you can, and use the time between contractions to prepare yourself.