Embrace the Strength Within: Pilates & yoga can help to Prep for an Empowered "Pushing Stage"

Labor is physically demanding, requiring significant endurance and stamina. During the first phase of labor, aka dilation, the physicality required of you will be mainly of

endurance (because this can take some time) and surrender. The second phase of labor, pushing, requires core strength to bring your baby through your birth canal and into your arms.

A strong core and well-conditioned pelvic floor will enable you to tap into your inner power during the pushing

stage of labor. Controlled pushing not only expedites the birthing process but also promotes an overall sense of empowerment, helping to create a positive birthing experience.

Building Core Strength: The Key to Unwavering Stability

The "Pushing Phase" of birth requires you to harness the combination of your core strength and uterine contractions to move your baby through your birth canal and into your arms. This typically requires a significant amount of abdominal exertion over the course of multiple contractions.

A well-conditioned core will give you stability, endurance and support to exert the necessary force for effective (aka faster) pushing. Toned abdominal muscles, back muscles, and pelvic floor will help to stabilize you body which will all you to channel your energy and endurance toward the physicality of pushing. This will help to minimize the risk of strain or injury and ensures that the pushing efforts are directed towards the intended goal - aka get your baby into your arms!

Additionally, core strength supports the pelvic floor muscles, which play a crucial role in providing support to the pelvic organs and facilitates efficient pushing. Strengthening the core muscles, including the deep abdominal muscles and pelvic floor, helps create a solid support system for the pelvis during the pushing stage.

Nurturing the Pelvic Floor: A Foundation for Optimal Relaxation and Contraction

The function of the pelvic floor during the pushing phase of labor cannot be overstated. A well-functioning pelvic floor provides essential support for the baby's descent through the birth canal and facilitates effective pushing. The pelvic floor muscles act as a hammock, holding the pelvic organs in place and creating a supportive pathway for the baby's journey. Strengthening and conditioning the pelvic floor muscles through targeted exercises helps ensure optimal support, enhancing the efficiency of the pushing phase.

The ability to relax and contract the pelvic floor muscles effectively is crucial during the pushing phase of labor. Relaxation allows the pelvic floor muscles to stretch and accommodate the baby's passage, while contraction provides the necessary force to push the baby out. A well-conditioned pelvic floor promotes optimal muscle control, enabling you to relax and contract your pelvic floor muscles with precision and efficiency. This controlled action facilitates a more controlled and effective pushing experience.

A strong and flexible pelvic floor can help prevent tears and perineal trauma during childbirth. As the baby's head passes through the birth canal, the perineum—the

area between the vagina and anus—is susceptible to stretching and potential tearing. A well-conditioned pelvic floor improves elasticity, allowing the perineum to stretch more easily, reducing the risk of tears. Additionally, by actively engaging and coordinating the pelvic floor muscles during pushing, expectant mothers

can control the pace of the baby's descent, minimizing the likelihood of extensive tearing or the need for an episiotomy.

The pushing phase of labor significantly impacts the health and function of the pelvic floor muscles. A well-conditioned pelvic floor not only promotes an efficient and controlled pushing experience but also aids in postpartum recovery. Strengthening the pelvic floor muscles during pregnancy helps them regain tone and strength more quickly after childbirth. This can contribute to improved bladder control, reduced risk of pelvic organ prolapse, and a faster recovery overall.

Mind-Body Connection: Harnessing the Power Within

Private Pilates sessions emphasize the mind-body connection, fostering a deeper understanding of the body's capabilities during labor. Through focused breathing techniques and mindful movement, you can harness the power within, promoting relaxation, reducing anxiety, and maintaining a clear focus during the pushing stage. This connection between the mind and body will help you to approach childbirth with a sense of calm and empowerment.

As the pushing stage of labor approaches, embracing the strength within becomes crucial. Private Pilates and yoga sessions provide an effective approach to building core strength and nurturing the pelvic floor, establishing a solid foundation for confident and efficient pushing. By tapping into your inner power, you can experience an empowered birthing experience.