Squat and wall slide (Preparing your body for labor)
Why do them?
If you’re able to squat every few minutes or so during labor, it may help open your pelvic outlet, allowing more room for your baby to descend. Squatting during labor is tiring, so you might want to prepare by strengthening the muscles needed. Practice squatting frequently during these last months of pregnancy. An exercise called a wall slide also may be helpful.
How to do them
Squat. Stand with your feet about shoulder-width apart. Slowly lower into a squat position, keeping your back straight and your heels flat on the floor. If your heels start to come up, widen your stance. Hold the squat for 10 to 30 seconds, resting your hands on your knees. Slowly stand back up, pushing up from your knees with your arms. Repeat five times.
Wall slide. Stand with your back against a wall, your feet about shoulderwidth apart. Slide down the wall until you’re in a sitting position, but don’t slide down so far that your knees jut out over your toes. Rest your hands on your thighs for better balance, and keep your knees and feet pointing forward. Hold the position for a few seconds and then slide back up. Repeat three to five times, gradually working up to 10 repetitions.
Related Articles you might be interested:
Preparing for labor
You’re probably thinking a lot this month about when labor will start and how your childbirth experience will go. A growing sense of tension during this time is understandable, as are worrie...Read More
Perineal massage (Preparing your body for labor)
Why do it? Massaging the area between your vaginal opening and anus (perineum) in the last weeks before labor may help to stretch these tissues in preparation for childbirth. This may help ...Read More
Pelvic tilt (Preparing your body for labor)
Why do it? This exercise strengthens the muscles in your abdomen, helps relieve backache during pregnancy and labor, and may help make for an easier delivery. Pelvic tilts can also improve ...Read More
Tailor sitting (Preparing your body for labor)
Why do it? Tailor sitting improves your posture and strengthens and stretches the muscles in your back, thighs and pelvis. It can help keep your pelvic joints flexible, improve blood flow t...Read More
Kegel exercises (Preparing your body for labor)
Why do them? The muscles in your pelvic floor help support your uterus, bladder and bowel. Toning them by doing Kegel exercises will help ease your discomfort during the last months of your...Read More
Pregnancy and The warmed-up effect
If you’ve been pregnant once before, you may notice that you’re bigger than you were at the same time during your last pregnancy. You may also notice that side effects seem to be happening e...Read More
Pregnancy and How your body is changing
Hormones released throughout your pregnancy do two things. They influence the growth of your baby, and they send signals that change the way your own organs function. In fact, the hormonal c...Read More
 on http://bryanking.net/squat-and-wall-slide-preparing-your-body-for-labor/)
