Let's talk squatting exercises (Bradley mamas come in)

Harper'smom · December 2011

DH and I had our first Bradley class last week and I'm trying to work the exercises into my daily routine. The instructor checked our squats and I have a pretty good unsupported squat at this point but I'm only 22 weeks.

My birthing center wants/encourages/expects us to work up to holding our squat for 30 minutes. I understand the reasoning and am committed to achieving this goal but wow...I have a hard time picturing my 40 week self being able to do this.

So, how long could you/can you squat? Any 30 minute squat mama's out there? I don't have much experience with training for physical activities but want to come up with a interval schedule to help me work up to 30 minutes. Right now I start to feel the strain in my ankles first. I feel like other parts of my body could go longer but my wimpy ankles start to hurt.

theladyjess · December 2011

Like anything else, it just takes time for your body to get used to. Over time your ankles will get stronger. Start with squatting for a minute or two at a time a few times a day and then every other day or two add an additional minute. Squatting with your back against a wall can also help because you can lean against the wall for additonal support, taking some of the weight off your ankles. You can also practice the asymmetrical squat where you're on one ankle and the oppsite knee. (there's a pic of this position in the student workbook)

My Bradley instructor also reminded us that we probably won't be squatting for long peroids of time during delivery. She said that most moms squat and push during a contraction and then lean back and rest in between contrax.

I often squat and hold onto something like the edge of the counter or a chair to help support myself as I have bad knees and ankles. I also try to squat everytime I have to pick up something off the floor such as the dog's food bowls or if I drop my keys. I'm 6 weeks from my EDD and I really need to work on my squats more.

CurbsideProphet · December 2011

I took Bradley classes and practiced squats and I have never heard of trying to hold a squat for 30 minutes. So I did not really time myself in that way. I found squatting to get easier with practice though.

tokenhoser · December 2011

I can't imagine anyone squatting for 30 min during labour, so while it might be a noble goal it's also a bit of a pointless one. I probably could squat a long time when I was pg, but that's more because I am very flexible and could sit my butt on the ground in a squat.

Harper'smom · December 2011

tokenhoser:
I can't imagine anyone squatting for 30 min during labour, so while it might be a noble goal it's also a bit of a pointless one. I probably could squat a long time when I was pg, but that's more because I am very flexible and could sit my butt on the ground in a squat.

Maybe the goal is set high so that even when you come in "short" you still have reached the level they want you to be at. I'm equating it to the sales goals I give my distributors which are inflated by a certain percentage to ensure the real targets are met. I will have to ask at my appt. next month. Either way the 30 minute thing has inspried me to take my squats seriously. It would be nice to add a squat trophy to the gold medal I will receive if I get my med free VBAC Stick out tongue .

cecilyandgautam · December 2011

I commend you for your goal! I haven't seen any birth videos of women doing unassisted squats though - they're usually leaning against someone or a wall, or on a birthing stool. I'm 40 weeks tomorrow and I plan to squat while leaning against my wall, or with my husband behind me, but if I'm pushing for awhile, I'll probably also change positions, like to all 4s. I've been having contractions on & off for two weeks now and I can't imagine staying in any position for 30+ minutes while in labor, let alone while pushing.

kami1977 · December 2011

I used the squatting bar when pushing with DS, but I was only squatting during the contraction. I would sit on the bed between contractions I don't think I would have been able to hold a squat for 30 minutes at 40 weeks either.

StefandTodd · December 2011

I too took Bradley and squatted frequently, and I really really think it helped my labor. But, I never heard of trying to do it for 30 minutes, so I never timed myself. I just did it for as long as I could while watching TV and stuff in the evenings.

JimiKirkman · December 2011

Squatting and pushing during a 10 sec + contraction puts your body through the same amount of work as a 30 min squat for you or me, basically. So, it's more about strengthening your body and preparing for the rigorous moments in the possible hrs you'll be at this. If you can find relief from the pain only by squatting, yet you're too tired to continue, your body is going to work against the contractions. If you're already really good at it at 22 wks, you will have worked your way up to 30 in no time! Just add a little more time to each one as you're able.

BFab11 · December 2011

Ok so I'm a total slacker and I know I'm only hurting myself by not doing the exercises like I should, but when I do the deep squats for a few minutes I feel like my butt is going to fall off. I go until I feel uncomfortable, then try and rock/breathe for a minute or two longer before changing positions and trying again later.

BFab11 · December 2011

Harper'smom:
tokenhoser:
I can't imagine anyone squatting for 30 min during labour, so while it might be a noble goal it's also a bit of a pointless one. I probably could squat a long time when I was pg, but that's more because I am very flexible and could sit my butt on the ground in a squat.

Maybe the goal is set high so that even when you come in "short" you still have reached the level they want you to be at. I'm equating it to the sales goals I give my distributors which are inflated by a certain percentage to ensure the real targets are met. I will have to ask at my appt. next month. Either way the 30 minute thing has inspried me to take my squats seriously. It would be nice to add a squat trophy to the gold medal I will receive if I get my med free VBAC .

Don't forget about the gold stars!

BFab11 · December 2011

Oh also, if it's your ankles that are bugging you try rocking forward onto the balls of feet to change the angle. Obviously you'll need to be holding on to something or someone to manage that.

pepomntpat · December 2011

BFab11:
Oh also, if it's your ankles that are bugging you try rocking forward onto the balls of feet to change the angle. Obviously you'll need to be holding on to something or someone to manage that.

Wearing shoes with a little bit of a heel also helps with this.

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