BTDT: Squats, Kegels, and Labor! Oh my!

MissAmeliaPond

I've been reading conflicting information on the interwebs about doing Kegels and squats during pregnancy to strengthen the pelvic floor to help make labor "easier." 

So for those of you that have been there, done that, did they help? If so, which did you do? What was your experience if you did take this advice? 

whaat

I've never birthed a child but I also hear that stretching is just as important. Tightness does not equal strength, etc. I'm curious to hear people's experiences.

MollySm

I am no help.  I do a kegel when someone says (or writes) the word, but otherwise I never remember.  I do make sure to walk or exercise as much as possible since they say that can help.  No idea if it helps though, as I have nothing to compare it to. 

lickastick

Lurking from Sept 16, I hope you don't mind me sharing what I posted from my birth month. I can't help but respond to these posts in the hopes that people will find what I have learned and used with my mama's in yoga useful.

I'm a prenatal yoga teacher and I studied with some of the most amazing women who are adamant about the health of the pelvic floor in pregnancy and preparing it for life post pregnancy/birth/baby. I learned some awesome stuff from these women.

1. Kegles really don't do what people tell you they'll do. The vagina wall does not equal the pelvic floor and most people are squeezing the vaginal wall and anus in a kegle. 

About 50% of the population suffers from hypertonicity in the pelvic floor, which means that their pelvic floor is too tight and being pulled the wrong way by the bigger muscles that are compensating for smaller muscles that might be "turned off" for various reasons (ie..9-5 job at a desk, prior injuries or poor muscle tone in the small muscles.). If you squeeze the vaginal wall on a too tight pelvic floor you could be causing damage. This can cause low back pain down the road, urine leakage, uterine or bladder prolapse and a really difficult labor and delivery. 

They never teach you that when you're doing a Kegle you have to relax just as much as you need to squeeze, it's actually the most important part that you learn how to relax the pelvic floor versus learning how to squeeze it (and you physically can't squeeze the pelvic floor only the vaginal wall) For that 50% of the population with a too tight pelvic floor they're really doing a disservice to themselves with a kegle.

We end up with a shortened or too tight pelvic floor because of the way we sit in our society. When we sit on a couch or in our car we are often rolled backwards onto our sit bones, the pelvis is then at a disadvantageous angle.  It is so important and pregnancy that we always sit with the lift under our buttocks so that the pelvis can roll forward and we can have that perfect length and tone of the pelvic floor so that the weight of baby is not sitting on a shortened pelvic floor. Will this happen every time you sit down? Certainly not, but by brining awareness to rolling forward on the sit bones is a great place to start (a good way to know this has happened is the knees are lower than the hips while sitting cross legged, prop yourself up until that happens.)

In my yoga classes I always make mama's sit on a bolster anytime we're sitting cross legged. This gives the pelvic floor that perfect position and tone to hole the weight of baby with ease. You can accomplish this on an office chair by having the bootie set all the way to the back of the chair and tilt the pelvis forward and down, put something under the feet if they don't reach the floor. In this position you should feel a slight curve to the lumbar spine, or low back. It will automatically lift away from the chair in it's natural curve, this is something you want to allow to happen. 

2.  Squats are so important for the pelvic floor because they both tone (and strengthen) the pelvic floor and teach you how to spread the muscles of the pelvic floor. It's this alternating action of spreading the muscles (on the way down) and then engaging or toning them (coming back up) that is how you create the health of the pelvic floor.

They are also super important because you can feel the sit bones widen and move away from each other at the bottom of the squat, this helps to widen the pelvic canal so that during labor and birth baby has more room to come out, making the journey easier for both you and baby.  A one sided squat is a great labor position to help encourage baby to descend.

Please consider squats over kegles, especially if you are not sure if your pelvic floor is too tight. If you're experiencing leaking of urine in your pregnancy already with coughing or jumping it's a really good idea to start squats. My teacher says do as many squats per day as years you are old! Also they will be beneficial whether you have a vaginal birth or a cesarian birth, either way the pelvic floor will need to have elasticity, tone and strength to bounce back after baby. 

It's also important you do a specific type of squat. The feet are wider than hip distance apart, both toes point forward and make sure the edges of your feet are parallel, the heels not turning inwards or outwards. Inhale on the way down and spread the sit bones wide and back like you're sitting in a chair. Exhale and push through the big toes on the way up to help engage the pelvic floor. Make sure that your knees are not going over your toes, if they are- don't go down as far. The most important part of the squat is spreading the sit bones wide and back as you come down.

leighry

I never focused on anything specifically. I walk a lot and other than the various exercise I get with chasing the other kids around and playing with them outside I didn't fuss too much with it. My first I pushed out in 30 minutes. My 2nd was a section d/t fetal tachycardia  (which turned out to be nothing). My 3rd was a vbac.. and I only pushed 3 times for her and out she came. I was lucky in that respect. Hopefully 4 is another successful vbac.

TheBorg7of9

I didn't read that whole reply, but I agree with what I saw. I suffer from an overly tight pelvic floor which I was diagnosed with after my second baby when I went to physical therapy because I was leaking pee. It turns out that doing kegels would have been a terrible idea for me. My pelvic floor was so tight I could not bend my leg to the side; I could not fully relax my pelvic floor to empty my bladder and I had to push for two hours with each kid.  So, like PP said, learning to relax your muscles is just as important.

Also every women should seek out physical therapy after birth. Mine was in my OBs office and I learned so much about my body, but more importantly I don't have to wear a panty liner anymore for urine leaks. 

my therapist had me do an exercise where I tighten three levels and then release three levels. It's kind of hard to explain. But keeping control while relaxing the muscles is much harder than tightening. She also showed me stretches. 

hollowway

Honestly.... I never did any of it when I was pregnant with DD. I had a med free vaginal birth, no tearing or episiotomy... and I never experienced any issues after birth... 

DunkinDecaf

Mmkay so my story is about pooping and it's gross. You've been warned.

In the last couple months of my pregnancy I had bad constipation. As in, maybe I'd poop once or twice in a week. I clogged a lot of toilets. It was bad. I told this to the nurses in labor and delivery and they replied, "oh! Well at least the relevant muscles have been getting plenty of exercise!" One nurse actually told me that she'd been known to advise friends to "practice" labor pushes by trying really hard to poop as fast as they can (obviously assuming they're not insanely constipated like I was).
Sure enough, they were all basically marveling at how strong my pushes were. Yep. If you've been really working on your pooping skills lately, it tends to help you with having a baby. I never did kegels or anything so I have to assume they were right and it helped some. Hooray for the miracle of life!

MrsBigTime

I don't know about preparing for labor, but do your kegels. For reals. I didn't and now I pee when I cough/sneeze/jump/laugh. Come to think of it, I need to be kegel-ing now. 

talkthewholetime

I meant to do kegels last time...but didn't I'm also meaning to do them this time....but haven't.

I pushed out my DD in 14 minutes without any "prep work". I do occasionally sneeze pee though, especially if I'm walking. It was better before I got pregnant again. #YOLO

tatertat313

I started a habit last pregnancy just out of fun at first but it definitely helped and I just started it back up this pregnancy...every time I go to the bathroom at work I do 20 squats in the stall afterwards, soooo with peeing all day long that usually equals 120-140 squats a day  

I pushed for 3 hours with my son and I think having that strength definitely helped 

TheBorg7of9

MrsBigTime said:

I don't know about preparing for labor, but do your kegels. For reals. I didn't and now I pee when I cough/sneeze/jump/laugh. Come to think of it, I need to be kegel-ing now. 

You should see a pelvic floor physical therapist. They can solve your problem for real. And kegels might not be what you need. ...

shamrocandroll

@createillumination Thank you for posting that! Super helpful information!  

HarperDarcy

I do 150 a squats a day just to keep my bottom from getting huge and dimply. I'm happy to hear it's actually doing more than that. Thanks for the info @createillumination !!!

MrsBigTime

TheBorg7of9 said:

MrsBigTime said:

I don't know about preparing for labor, but do your kegels. For reals. I didn't and now I pee when I cough/sneeze/jump/laugh. Come to think of it, I need to be kegel-ing now. 

You should see a pelvic floor physical therapist. They can solve your problem for real. And kegels might not be what you need. ...

I was actually going to go to one when I got pregnant this time. I was planning to see one shortly after delivering this babe.

hellopartyof5

Sometimes you're just lucky. I did have a second degree tear, but pushing wasn't hard and I have never peed when I sneezed or anything. But I wouldn't exactly bet on that. 

LikeICantEven

Kegels since I was 18. Pushed for 1 hr 10 min.

(in all honesty, who knows if it matters. I just wanted to use this GIF)

Roxell

I never once did a kegel with my DD and she was 2 pushes...

MissAmeliaPond

@createillumination thanks so much for all of that information! Sounds like squats are my choice.

Thewizardofrhythm

TheBorg7of9 said:

I didn't read that whole reply, but I agree with what I saw. I suffer from an overly tight pelvic floor which I was diagnosed with after my second baby when I went to physical therapy because I was leaking pee. It turns out that doing kegels would have been a terrible idea for me. My pelvic floor was so tight I could not bend my leg to the side; I could not fully relax my pelvic floor to empty my bladder and I had to push for two hours with each kid.  So, like PP said, learning to relax your muscles is just as important.

Also every women should seek out physical therapy after birth. Mine was in my OBs office and I learned so much about my body, but more importantly I don't have to wear a panty liner anymore for urine leaks. 

my therapist had me do an exercise where I tighten three levels and then release three levels. It's kind of hard to explain. But keeping control while relaxing the muscles is much harder than tightening. She also showed me stretches. 

Yes. Yes. Yes. Like @TheBorg7of9 said, this is invaluable. I had a wonderful, and necessary, experience and highly recommend this for all women post birth regardless of whether you are experiencing issues. @createillumination thanks for such a great response!

mz628

Didn't do the kegels but did squats. I think working out during pregnancy helps your stamina during labor, but not the actual delivery. I pushed my son out in 15 min. 

mz628

Plusalso, I never had urine leaks until now being pregnant with my second and it's only when I do a huge sneeze or do double unders on the jump rope.

seven6five

I was a lazy pregnant woman the first time around. I was terrified to do "too much" so I did very little. I pushed 4 times in about 20 minutes and had first degree tearing. This time around I'm active and I'm doing squats regularly. I'm hoping if anything a stronger body will speed up labor. DS was 32 hours until I started pushing.