Faster Labor : One of the benefits of exercising throughout pregnancy is that labor tends to be a little faster. Now, if you exercise, this doesn’t necessarily mean that you are guaranteed to have a fast birth, but it could increase the likelihood. But why??
When we exercise throughout pregnancy, including resistance training and aerobic training, we increase our leg strength and stamina. This increase in strength and aerobic capacity allows us to maintain an upright position and move longer before needing rest.
Upright positions tend to allow the baby’s head to apply more pressure against the cervix, which can stimulate the release of prostaglandins during the positive feedback cycle of labor.
The Positive Feedback Cycle of Labor
Hormones influence all the functions of our body, and they also influence labor! We have a few labor hormones, but the main ones we will be discussing here for this feedback cycle are oxytocin and prostaglandins.
The brain releases oxytocin to stimulate the uterus to contract. As the uterus contracts, it pushes the baby down onto the cervix, increasing the pressure on the cervix. This increase in pressure on the cervix triggers the release of prostaglandins. Prostaglandins help to soften the cervix and also stimulates contractions. This release of prostaglandins triggers the brain to release more oxytocin. And thus the positive feedback cycle begins, where the presence of one hormone triggers the release of the other, as they continue to build and build and build.
Exercise: Upright Positions & Movement
If we have the stamina to do so, we can maintain a more upright position and move during labor. The more easily we fatigue (although, everyone does eventually get tired during labor regardless of fitness level), the quicker we will want to recline or rest. Rest is incredibly important during labor, but we want to balance how much we rest with how much we move.
Upright positions utilize gravity to apply more pressure against the cervix which stimulates the release of prostaglandins. When we are upright during a contraction, we are adding gravity to the strength of the contraction pulling on the bottom of the uterus and cervix upward, and the pressure of the baby’s head downward to cause cervical change.
Movement helps shift babies through the pelvis, supporting their descent and rotation; we need movement to create larger diameters in the pelvic levels to open the space for the baby to move. As the baby enters the pelvis, we need side to side, and asymmetrical movement to help the baby rotate through the midpelvis. Learn more about labor biomechanics in our online childbirth education courses.
As the baby is able to shift and rotate through the pelvis, they are better able to apply that pressure against the cervix. Stimulation of the cervix releases prostaglandins, which help to soften and efface the cervix. The presence of prostaglandins triggers the brain to release more oxytocin. The two hormones continue to build and build throughout labor. Contractions get stronger, as the cervix continues to make changes. This cycle could be sped up by maintaining a more upright position and moving throughout labor.
Exercise Focus During Pregnancy
Exercise throughout pregnancy has numerous benefits, that improve pregnancy and birth outcomes for both mother and baby. If we want to increase our stamina for birth, there are a few things we want to focus on in our prenatal fitness programming to support our labor.
Leg-focused strength exercises: stronger legs can stay upright and move longer, but we don’t want maximal strength, we want endurance. Focusing on higher volume and supersets can help to increase strength endurance. Example: 3 sets of 12 squats with 10 alternating step-ups per side.
Conditioning: aerobic capacity will help us maintain an upright position longer, by giving us the endurance to do so. Incorporating cardio-focused efforts such as intervals on a stationary cardio machine or 30–45-minute walks several times a week can help to increase our aerobic capacity in preparation for labor.
Single leg and asymmetrical movements: to help the baby rotate through the pelvis, we need to be able to find internal rotation in both halves of the pelvis, and then also only one side at a time. Adding rotational movements from the hips can be a helpful starting point, or even just focusing on breathing in a half lunge or standing position. If you have pain with single leg movements, check out our blog on pelvic girdle pain to address your discomfort before birth!
Exercise throughout pregnancy can help you have faster labor, not because exercise makes you better at labor, but rather because it helps you maintain an upright position and move longer during birth. Movement throughout labor helps babies shift through the pelvis more easily and enhances how much pressure they can apply against the cervix. Maintaining an upright position helps to apply more pressure against the cervix, which stimulates an increased release of prostaglandins. This increased release speeds up the positive feedback cycle, which would decrease overall labor length.
We incorporate exercises and programming designed to help you stay comfortable throughout pregnancy and feel strong throughout labor in our prenatal strength and conditioning programming. Our program can be started at any week of pregnancy, as it syncs to your week of pregnancy.