Have you been wondering how you can minimize tearing during childbirth?
Maybe you’re looking up labor positions, or maybe you’re asking your girlfriends for advice but you are still wanting to do what it takes to prevent or minimize vaginal tearing.
*Believe me, I’ve been there, too.*
Since I started working with prenatal women almost 20 years ago, I have been developing my own techniques to help ease the labor, delivery, and recovery process.
So, I’m sharing three tips to help minimize tearing during childbirth and what YOU can start doing today to prepare your body for delivery.
Let’s dive in!
Properly Strengthen Your Deep Core
Many women overgrip their oblique muscles and pelvic floor due to high-intensity exercise. Instead of over-activating those muscles and fighting against your body, I invite you to work with your body in a very light and gentle way to get out of those grippy patterns. Pregnancy is the best time to learn how to do this because you have tactile feedback in your belly from your baby. It’s an amazing superpower!
Release and Relax Your Deep Core
The best way to start releasing and relaxing through your deep core is by visualizing your body opening up and expanding. I know that can be hard to hear, but when you begin to embrace the changes that are happening in your body instead of resisting them, your body will be more responsive to what you’re visualizing it to do. This can also help to minimize diastasis recti. A little added bonus!
Breath is a powerful tool when learning how to strengthen, release, and relax your deep core. I created my Push Prep Method to help women learn how to use breathwork to facilitate them during the pushing phase of labor. It has been a gamechanger for so many mamas inside our Knocked-Up Fitness and Wellness Membership!
And there you have it!
But one last reminder: Give your body a couple of pushes to allow everything to start to open up. Let the uterus do the majority of the work and learn these fundamentals above to be better prepared for when your baby is ready to come out.
>>To minimize tearing during childbirth, discover this balance between being strong and connected and released and relaxed to make you an effective and efficient pusher.<<
Don’t worry, I’m not going to leave you hanging. If you are ready to dive into my Push Prep Method and learning these techniques, I invite you to join me inside our Knocked-Up Fitness and Wellness Membership that will help you prepare your body for birth, delivery, and recovery. Sign up >>HERE<< and join us in our next group coaching call!