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.