COMMUNITY & RESOURCES FOR NEW & EXPECTING MAMAS!
We are so excited to partner with Om Mama Collective member, Nicole, for our upcoming workshop: Training for Labor and Delivery on September 5th! 7:00-9:00pm at Nicole’s office, 4839 S. Brandon St, Seattle, WA, 98118. Free for Om Mama Members, $15 non-member pricing. Additional details, tickets & registration can be found here!
The average labor is 8 – 18 hours, but it’s really not about quantity it’s about quality so let’s move on.
The ideal training program is 9 – 12 months long. Don’t be discouraged though! Even if you only have a few weeks (or even days) left to train you can still significantly impact your labor by starting training now.
Exercise during pregnancy is about training for labor; an event that will require endurance, strength, patience, grit, flexibility, softness, and stamina. Just like any physical endeavor, the better trained you are the more you will enjoy the experience. The more physically and mentally prepared you are the more likely you are to be happy with your labor and to recover with greater efficiency.
The body that you bring to pregnancy is the body that you bring to labor, make sure it’s ready!
That incredible body of yours that is growing a human life has a history to it. If you stop for a moment and think about it, your body has been through a lot. Perhaps you are or have been an athlete. You’ve had injuries from your sport, maybe they were big or maybe they were small. Perhaps you’ve been in a car accident. Perhaps you’ve had your appendix removed, had an abdominal surgery, or a cesarean section. Maybe you have endometriosis, gastrointestinal (GI) distress, or painful menstrual cycles. Perhaps this isn’t your first pregnancy.
You have had an awesome life and your body is a road map of where you have been and what you have done. This map is your story and it proves that the human body is capable of incredible adaptation and perseverance. However, when it comes time to have a baby sometimes this adaptation can get in the way of having the child birth experience that you want. That’s where the training comes in!
The key component to any labor training plan is that it is a training plan for labor. A labor training plan should include education about what is happening to your body during labor and is focused on movements and exercises that support a laboring body.
This is an important distinction. There are many types of fitness programs for pregnant women that are more focused on keeping you in shape and assisting you to not gain too much weight. These programs can be good, but it’s important to understand the goals of any given fitness program. If you do choose one of these training plans, make sure you understand how to protect your loosening joints (thank you hormones) and avoid any exercises that create doming of your abdominal muscles (diastasis, no thank you).
Interested in learning more about a training program for labor? You’re in luck! Check out the group training program offered by SolMamas. Session 1 is launching on July 7th. 10% discount offered to Om Mama members.
Members of Om Mama have unique access to three (and growing!) physical therapists who are developing individual labor training plans; Nicole Bulow of SolFuel Wellness, Allison Feldt of Body Motion Physical Therapy, and Sam of Emerald PT & Pilates.
Any program that is training you for labor is perfect for first time pregnancies. With a first-time pregnancy the educational component of the program is even more critical so make sure this is a part of your training program.
Yes! Yes! Yes! Your body has changed as a result of previous pregnancies and deliveries. Remember that road map we discussed? That map has been further changed by your last pregnancy and labor. Labor may be smoother the second (or third time) around as your body has done this before, but that still doesn’t mean that you don’t need to train.
A good labor training plan will address the following components;
Coordinated diaphragm and pelvic floor movement
Deep Core Strengthening – Hands and Knees
Standing hip circles
Photography by Om Mama Collective member, Alec Mills Photography