If you think physical therapists only help patients recover from injury or surgery, you’re not alone. While rehabilitation is part of our job, we also focus on injury prevention. As the healthcare industry begins to emphasize wellness more, doctors and patients are becoming more aware of what pelvic floor physical therapists can offer during and after pregnancy. From stretches to squats, here are some exercise that you can do at home to make for an easier birth.

Windmill Exercises

Reach to the ceiling, opening up the rib and sides of the belly. Alternate sides x 10 repetitions. You can inhale during the movement for more rib expansion. Windmill on a lower surface for increased stretch in the low back, hamstrings and inner thighs.

Deep Squat Stretch

Using a foot stool or yoga block, perform this deep squat stretch for 1-2 minutes. Using your elbows, you can apply pressure to gently open up both legs, then alternate adding pressure to the right and left legs individually. Keep the belly and lower body soft to allow for a full stretch and relaxation.

Rhythmic Lunges

Keep the front foot and heel planted on the ground, step back a comfortable distance with the opposite leg. Slowly lower into a lunge, letting the heal of the back leg come up off of the ground. The depth of lunge should not feel strained. Move in a slow, rhythmic motion. Perform five repetitions on each side.

Pelvic Floor Strengthening with Ball

Place ball between the knees, inhale and soften your belly and pelvic floor muscles. Visualize your belly and pelvic floor (vaginal muscles) softening. Then exhale and gently create tension in the pelvic floor muscles while squeezing the ball between your knees. You only need to create a small amount of tension (you aren’t lifting a couch here!). Repeat 10 times. Then place the ball further up the inner thighs and repeat the exercise.

Reclining Angle Stretch

Laying on a wedge or stacked cushions or pillows place the bottoms of your feet together and let your knees fall apart. You can place a yoga block or additional cushions under each knee in order to fully relax the lower part of the body. Hold for 1-2 minutes while inhaling and exhaling gently.

Advanced Pelvic and Spine

Advanced Pelvic and Spine provides people experiencing pelvic pain with expert care in a comfortable environment. If you need help with your pelvic health, contact Advanced Pelvic and Spine. You will work speak to to a pelvic health PT who is a knowledgeable, experienced specialist who stays up to date on the latest treatment options for pelvic floor pain. If you would benefit from pelvic therapy, book an appointment today or reach out with any questions.