Any expectant mother wants to be prepared for the challenges of childbirth. One way to help get your body ready for the labor process is to start pelvic exercises as early as possible in your pregnancy. By stretching and strengthening the muscles of the pelvic floor, you are increasing flexibility in that area, which will only help during delivery. Also, there is a yogic component of many of these stretches, and that will introduce calmness during what can be an intense experience. Here are some pelvic stretches for pregnant women.

4 Pelvic Stretches for Pregnant Women

1. Supported Spinal Twist

Lie flat on your back, and pull your knees into the chest. Take several deep in-and-out breaths in this position. If you can, try guiding each knee outward to gently stretch the inner groin. Stay in this position for several more inhalations and exhalations.

2. Butterfly Stretch

The butterfly stretch is exactly what the name sounds like — you are assuming a butterflylike pose. Sit on the floor and, bending the knees, pull the soles of your feet together. If possible, try lowering the knees down closer to the floor. You will likely feel a gentle pull in your inner thighs.

3. Frog Stretch

With a frog stretch, assume a kneeling position with the knees pulled wide apart. Slowly walk the hands out in front of you and move down onto the forearms. Making sure your knees are wider than your hips, press the pelvis down toward the floor. Gradually move your feet out wider than the knees. Pulling the hips back and continuing to push the pelvis down, hold for several breaths before releasing back onto the knees.

4. Deep Squat

For a deep squat, start in the position of a sumo wrestler — wide squatting stance with your hands on your hips. Extending your arms out in front, move as deep into the squat as possible. Hold this position for several breaths, release, and repeat. Women in the later stages of pregnancy should do this facing a wall in case additional support is needed.

These stretches will help ensure your body is ready for pregnancy and childbirth. Home Birth with Love offers prenatal care, midwife services, and home delivery options to expectant mothers throughout Suffern, New York, Rockland County, and the surrounding areas. They are there to make certain you have all the support and preparation necessary to have an unforgettable birthing experience. To learn more, call them today at (845) 641-5058, visit them online, or message them on Facebook.