We don’t have to wait until labor to try out laboring positions and comfort techniques with our partner! Doing a labor preparation workout prior to your labor can help you and your partner prepare for the big day!
Let’s explore how to approach doing a labor preparation workout so you both can feel more confident in navigating your birth.
Labor Preparation Workout
Our labor preparation workout consists of three elements:
- 20-30 seconds of an exercise to create exercise-induced stress (mimicks the physiological response to a contraction)
- 1-2 minutes of practicing a labor position
- 1-2 minutes of practicing a comfort technique
For 5-10 rounds, you will choose an exercise that’s purpose is to create some exercise induced stress that you then need to focus on relaxing from for 1-2 minutes in a labor position.
As you practice each position, you can explore which positions feel most comfortable for you and which ones feel harder to relax into. Plus which comfort techinques are your preferences!
This will provide your partner with a list of positions and comfort technqiues to recommend during labor.
We include labor preparation workouts in both our 40-week Prenatal Strength Program in the third trimester and the 3rd trimester prenatal on-demand fitness program.
These workouts are delivered on-demand, or a video that you follow as you work out at the same time, guiding you through different labor positions and comfort techniques. There are solo workouts and partner workouts available in both programs!
Watch the video below for a preview of what our labor preparation workouts look like in our 40-week prenatal strength program and 3rd trimester on-demand program!
1. 20-30 Seconds Exercise Induced Stress
Start each round with a burst of effort in your choosen exercise. You could do:
- Partner supported squats
- Step Ups
- Kettlebell Swings
- Hard effort on a cardio machine
The purpose of this burst of effort is not to see how hard you can go, but rather to elevate your heart rate and respiration rate so that you then need to focus on relaxing from the effort in each position.
The hard efforts will help you better understand which labor positions may or may not be helfpul during your birth!
2. Choose a labor position
Next, for 1-2 minutes you will choose a labor position to practice.
With each position, we are focusing on:
- Can I relax into this position? Or do I feel that it is hard to release tension because the position is uncomfortable or unattainable?
- How can my partner support me in this position?
- What comfort techinques could we try in this position?
- How do I get into and out of this position with ease? How can my partner support me in this?
Make note of which positions feel best for you to release into! You may find that deep squat positions DO NOT feel easy to relax into but sitting on the birth ball feels easiest for you.
If you have pelvic girdle pain, this is a good time to explore which positions do not aggravate your pain too!
Want to learn more labor positions or feel unsure what to even try? Check out our childbirth education course! We include tons of labor positions that open each level of the pelvis!
Learn the science of pregnancy and birth to take the mystery of labor away! Understand why you are feeling what you feel, and learn strategies to confidently move through pregnancy and birth!
- 9 hours of on-demand video
- Lifetime Access of E-Course
- Watch on Mobile Device
3. Choose a comfort technique
As you do each labor position, consider what comfort technique you could incorporate!
Some positions may not be as easily accessible for counter pressure, but you may find it feels best to lean on your partner or use a heating pad.
Different comfort techniques that you could try could include:
- Counter pressure
- Heating pad or cold wash cloths
- Aromatherapy
- Relaxation techniques such as progressive relaxation
Learn more about the science of comfort techniques in our childbirth education course!
We also break down comfort techniques in our labor preparation on-demand workouts!