Have you ever wondered why for some women the pushing stage of labor can be 5 minutes and for others it can be hours ?

As a Pelvic PT there are
|3 main things I look at: 

1. Pushing Strategy: being effective with both open and closed glottis pushing strategies and utilizing each pushing strategy to control desired pressure and intensity. 

2. Good balance in the pelvic floor: During pregnancy we need the pelvic floor to play a supportive role, however during labor and when pushing a baby out we need to make sure the pelvic floor can lengthen to allow maximal mobility of the pelvis as well as decrease the resistance at the bottom of the pelvis (Aka your pelvic floor is that final "baby door") 

3) Movement! There are certain positions that can open up the top of the pelvis (Inlet), Midpelvis and bottom of the pelvis (outlet). Knowing how to incorporate these specific movements into your labor & most importantly how to modify when things get intense or if you decide to have an epidural is key! 

Check out our Pregnancy Prep class which incorporates all 3 of these components to ensure you have all the resources you need for a pain free birth, and empowered birth experience! 

Deep squat: this is a pose to help open the top of the pelvis to help baby engage for birth as well as working on relaxing the pelvic floor. Take your feet wide and turn your toes outward, sinking down to a comfortable level for you and the option to use yoga blocks or a small step stool to provide some support as you work on getting deeper since this can feel intense if your hips are tighter. You can stay here and add some upper body rotation for chest opening and mobility through your mid-back which may be feeling tighter with postural changes from a growing belly and chest. 

Good mornings/hip hinge: this is a pose to work on opening the bottom of the pelvis more side to side by using the hamstrings to pull the pelvis into internal rotation. Place your feet in parallel position or toes turned slightly inward. Focus on shifting your hips back to feel lengthening along the back of the legs.

Standing hip shift on block: a pose to help stretch and release tension into the posterior pelvic floor, allowing you to address side to side imbalances. If you may be clenching your butt, tucking your tailbone, or having some SI joint pain this may help. As you shift your hips back over the single leg, you want to feel a sensation of lengthening into your glutes on that side, if a block is too much work without. This pose can also be performed on hands and knees using a block. 

Want to learn More, check out our ondemand class trusted by thousands of families! 

Pregnant and wanting one on one support! We offer in person visits at our Charlottesville VA location, and virtual for friends around the globe!