You don't have to do all of these, they are simply suggestions of stretches you may try, that can possibly help you to have an easier birthing experience. These stretches and activities are meant to help loosen up muscles and ligaments (particularly in your pelvis), while encouraging baby to engage into an ideal position for birth. Do these activities at your own risk, and discuss some of them with your care provider, based on your health and limitations. If you would like to know more about how or why to do these, you can research them for yourself.
Lots of walking - Every day. Works baby into a good position and stretches tight pelvic muscles.
Sleeping on your side, with a pillow between your knees (this may also help to alleviate some hip pain).
Chiropractic adjustments - Helps get everything aligned, sooth pains, and increase blood circulation.
Prenatal massage - Helps loosen up tight muscles, sooth aches and pains, release stress, and increase blood circulation.
Acupressure, Acupuncture, Reflexology - Can help stimulate organ function, release stress, increase blood flow, and relieve aches and pains.
Magnesium/epsom salt baths - Relaxes and sooths achy muscles. Magnesium is also good for energy, and relieving nausea, but is best absorbed transdermally (through the skin).
Forward leaning inversion - Please do not do this without being shown properly. We will go over this at your prenatal.
Psoas release (legs up wall) - We go over this at your prenatal
Hands and knees/cat stretches - Every day. Helps loosen tight ligaments, and takes some weight off your back/sacrum.
Lunges and squats - Every day. Loosens up tight pelvic muscles and ligaments.
Hip rotations on a birth ball - Every day. Do wide rotations in both directions, or figure 8 movements.
Side lying release - We will go over this at your prenatal.
Rebozo sifting - If you have an anterior placenta, this will need to be done very carefully.