Pelvic Floor strength is probably something you are aware of. At some point someone will have told you to do pelvic floor exercises: the lift and hold...
It seems this exercise is out dated, instead we are hearing about squatting.
This is something that my personal experience supports. The lift and hold pelvic floor exercises (sometimes called kegels) do not seem a natural thing to do. Squatting, on the other hand, is a very natural thing to do.
The benefits of squatting throughout pregnancy include:
* Preparing yourself for labour - squatting is a wonderful position for opening up your pelvis and taking pressure off your back (and stretching it).
* Birth - It is also a good birthing position and helps to expel the placenta.
* Post birth - squatting to pee in the shower and rinse away some of the postpartum blood flow not only helps you feel cleaner, but helps expel the blood.
By practising squats throughout pregnancy, you will be toning your body, familiarising with this position and helping your baby move into optimal position.
Squatting is the natural elimination position for the human body. In a squatting position, the pelvic outlet opens and the perineum is able to stretch. The squatting position allows gravity to help during the birth. Using this position during pregnancy helps stretch the squatting muscles, making it more comfortable to assume variations of a squatting position in labour.
When pregnant, and unused to squatting, it is important to use a support to squat. A sturdy chair, a table, or another person can help keep you steady. Keep your movements slow and natural. You can make squatting part of your every day activities by squatting to pick things up, talk to small children, whilst gardening or reaching low cupboards. As you use squatting during normal activities you will find that your flexibility and comfort for squatting will naturally improve.
Selected Articles by Catherine around the web:
bellabirth.wordpress.com | evolutionary parenting | pregnancy.com.au |
| birth without fear | newborn mothers | PBBMedia |