Scared To Give Birth? Use These Doula Tricks to Overcome Your Fear

Have you ever felt overwhelmed by the idea of giving birth? Like maybe at one point it was one of your worst fears?

Because it seems like so many things can go wrong. And even though you are worried about baby. You are also worried about pain and how you are going to get through it.

And your heart is on the line. This child isn’t just a bunch of cells, but your hopes and dreams and future. Someone you’ve dreamed of. Someone that matters.

And maybe everything has gone as you planned, and you still feel a little nervous. Or maybe things have been hard and you feel a lot uncertain.

One moment you’re so excited about the future…And the next, you are drowning in the uncertainty of what birth actually means.

Listen mama, I see you.

Overcoming Fear When You’re Scared To Give Birth

The biggest obstacle in preparing for birth is not in what you know about the details of labor, like knowing exactly what contractions feel like, but in knowing the details of your heart.

Learning to trust your body and allowing it to do its job is paramount.

You’ve never questioned if you would know whether or not to take your hand off a burning fire. Your instincts wouldn’t let you do anything else.

And so your body knows how to birth.

But we’ve been taught to doubt, fear, wobble in our certainty, especially in ourselves. And this is where the true work of pregnancy begins.

Feeling the feelings, and using them to transform.

So that you can lean into your birth with joy and positive expectation.

A Quick Way To Overcome Your Fear of Giving Birth In 5 Minutes Or Less

Let me teach you a simple way to ground down and connect with the part of you that already knows exactly what to do in birth and motherhood.

You are made for this.

“Just as a woman’s heart knows how and when to pump, her lungs to inhale and her hand to pull back from fire, So she knows when and how to give birth” Virginia Di Oro

Is It Natural To Be Scared Of Childbirth?

As a doula, I’ve been part of about 100 births in the last year alone. Let me tell you something. Every single one of these moms faced fear before and during and after delivery.

Fear is a gift. It guides us to where we are vulnerable.

When you listen to it, you are able to strengthen yourself, so that you get to a point that you no longer have to fear. Or at least to a point where you don’t live in the fear.

A reasonable amount of fear will help you prepare for birth and protect your newborn.

Some moms benefit from taking a childbirth course or talking with a therapist if their fears are so big they can not address them or work through them to a place of confidence.

I also have a simple workshop that you can take to come up with a plan on how you will manage labor pains without totally freaking out.

See Also

Labor and Birth

Should You Really Spend Money On Online Childbirth Classes?

April 19, 20200

What About When You’re Scared Of Giving Birth Again?

It’s important to remember that every single birth is different If you experiened trauma in your first birth, seek the help of a qualified therapist. Trust me, it’s worth it.

Taking a childbirth course and finding a new and supportive childbirth team can also benefit.

There is no reason that your first birth has to dictate your following births.

How Do I Stop Being Scared Of Childbirth?

There are 5 really great ways to stop being scared to give birth.

1. Journal out your fears every single day so there are no hidden beliefs or thought patterns.
2. Immerse yourself in a positive birth culture by reading birth stories and watching birth videos.
3. Find someone you trust to talk about your feelings and help you develop a new paradigm about birth.
4. Read books about pregnancy and birth. This is a list of some of my favorites. And make sure to add my book to your cart as it is specifically meant to help moms with childbirth fear.
5. Take care of your body and work closely with a qualified midwife.

Why Are Some Women Not Afraid Of Giving Birth?

The truth is, we have all had different exposures to what giving birth is like and what it means. There are women who say that birth is the MOST painful thing they have ever experienced. There are other women who have had orgasmic births.

The truth is, both are possible.

In fact, I’ve experienced both.

Some women are not afraid of giving birth because they have had support in coming to love and understand how powerful their body mind and spirit is.

There is a great sense of peace when you both know that something will be hard, and also that you can do it.

In the end, there is an amazing feeling of pride and love when you hold your newborn. And if you dont feel it right away, it develops over time.

That knowledge, and anticipating that great feeling, strengthens a lot of moms .

Birth is physiologically sound. You are made to do this.

What If A Birth Partner Is Not Taking Your Fear Of Giving Birth Seriously?

If you are scared to give birth and your partner is not taking you seriously, you may have to make some difficult choices.

I will be honest with you. My first pregnancy I was very scared. I wanted to take a childbirth class, but my husband didn’t want to invest the time and money. So we didn’t do it.

That birth ended up really difficult and affected our marriage for a long time.

At the end of the day, this is your body, your baby and your job to get this baby out. If your fear is lingering, take action and do something about it.

Take a class, go to a therapist or hire a doula. Do what you need to do.

Partners don’t have to go through it the same way you do. And frankly, sometimes they just don’t know how big of a deal it is to give birth. Set a boundary and make sure you have the support you need.

TL/DR If You’re Scared To Give Birth

It’s totally normal to be scared to give birth. Your fear guides to to places where you might need more support or learning or practice. Listen to it. If it overcomes you, then get help froma therapist.

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 “I never felt fear to birth at home but my thoughts were totally turning and I needed a pick me up. Each page was filled with not just comfort but inspiring words. The coloring images have so much power to them.
I loved that it was something easy to refer back to.
I have read the book several times the last few weeks. And am inspired by the power within it.”

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source https://shebirthsbravely.com/scared-to-give-birth/

How Healing Your Diastasis Recti In Pregnancy Makes You 10x More Comfortable Every Day

I know, pregnancy can be uncomfortable. You knew it would be before you even got into it.

But… what if I told you that most pregnancy discomforts can be prevented or healed even while you are still pregnant.

What if you could say goodbye to that backache and see you later to your shoulder pain? Pelvic pain? no longer a big deal.

What if peeing a little when you sneeze or even more incontinence wasn’t a part of your pregnancy? Even if it is a part of the ‘typical’ pregnancy?

Yes, it’s true.

And that is why I am going to introduce you to the magical word diastasis recti. Because diastasis recti is a part of nearly every pregnancy. And yes, there is something you can do about it that will make your life more comfortable and your birth simpler.

If you want to be more comfortable while carrying a baby in your womb (and after they are born!) , you need to address your diastasis recti in pregnancy.

What is Diastasis Recti in Pregnancy?

This post may contain affiliate links, which means I may receive a small commission, at no extra cost to you, if you make a purchase through a link. I participate in the Amazon associates program as well as others.

The easiest way to tell you what diastasis recti in pregnancy is is to show you.

Roll up your shirt so you can see your belly button. Put your right hand on your abdominal muscles on the right side of your belly button. Now, place your left hand on the left side of your belly button. Just like the girl in this picture above does.

You have abdominal muscles on each side of your body where your hands are.

Now, look between your hands.

Between the right and left side of your abdominal muscles, there is a line of fascia called the linea alba that holds everything together.

Diastasis recti is when the linea alba, that holds everything tight and snug, gets stretched and your left and right side of your abdominals move away from each other.

Now here’s the tricky part. 100% of pregnant moms will have their abs separate a little bit during pregnancy. You have pregnancy diastasis recti when these separate unnaturally far.

Diastasis Recti becomes more and more common and the symptoms more severe as a mom goes into her second and third pregancnies and beyond.

See Also

Post Partum

7 Diastasis Recti Symptoms Every Mother Should Know

June 13, 20190

Can Diastasis Recti Affect Pregnancy?

You are probably wondering, so what if my abs separate? I’m growing a baby! I have enough to think about!

But hear me when I say this, your job as a baby growing woman will be easier if your abs don’t move too far apart. Here’s why.

Diastasis Recti pregnancy symptoms can leave you with these pains:

• Back pain – specifically low back pain
• Poor posture – which leads to chronic upper body and neck pain and serious shoulder tension
• Pelvic floor dysfunction -which means peeing when you don’t want to and sometimes even your organs prolapsing and falling down into your vaginal canal
• Digestive problems and constipation
• Umbilical hernia – which is when your belly button goes from an innie to an outie, and this may not go back

In fact, problems causes by Diastasis recti in pregnancy do not end there.

However, I do want to give you a little hope, diastasis recti are not going to contribute to miscarriage, preterm birth, or damage to your baby in any way.

How Diastasis Recti In Pregnancy Can Affect Your Birth

When your abs separate, it affects the way you carry your baby as well.

It can be helpful to think about the linea alba being a zipper that runs up your stomach an holds everything together. Or, like the buttons of a shirt holding the left and right sides together.

But what happens if you unzip your coat or unbutton your shirt? The strength and stability by having a connected piece is gone.

Similarly, when your abs separate, your baby may tilt further out and their head may have a harder time finding the exact right position for birth. That doesn’t mean you won’t be able to birth your child, but that it may take longer and be a bit more challenging.

Separation of your abs can affect your birth by:

• Baby not being in an optimal position – which leads to longer labor and more pushing
• Not being able to find the right muscles to push effectively
• Longer births because baby’s head has to mold and you are using less power with each push

Is Diastasis Recti During Pregnancy Painful?

To be clear, it does not hurt when your abs separate. Diastasis is not an acute inury like twisting your ankle or breaking abone.

However, when you lose the stability of a functional core, the rest of your body suffers. Your baby is not going to be harmed by diastasis recti.

The pain associated with diastasis recti in pregnancy is more about aces and pains throughout your body, rather than acute injury where your abs are separating.

How To Test For Diastasis Recti During Pregnancy

If you are experiencing any of the symptoms above and want to test for diastasis recti in pregnancy, there is a quick and easy way to test for it at home.

Phsical Therapist of the Belly Team, Gillian, will show you below.

Basically, you want to lay on your back and feel between your abdominals. It is normal to have about a one finger separation between the left and right side of your abdominals. If you have a separation that is 2 fingers or more, you need to create an action plan on how you will restore integrity to your core.

Diastasis Recti In Pregnancy Exercises

There are many ways to work your abs that are safe for pregnancy and that can help restore your abdominal muscles.

However, I do want to offer a word of caution. Just because this is an abdominal problem, doesn’t mean the solution lies in doing more abdominal exercises such as sit up or crunches.

Nope. No way. These can cause more damage and are likely to worsen your symptoms.

You want to start with abdominal exercises that work the deepest layers of your core and leave the crnches and situps until you have healed.

3 Exercises For Diastasis In Pregnancy

Heel Slide

Bridge with Ball Squeeze

Reverse Lunge With Chair Assist

Diastasis Recti Exercise Programs

If you are looking at these exercises thinking, great, but how will I stay consistent or make a full workout from that? I have a great solution for you.

There are several amazing diastasis recti exercise programs on the market.

What I love about healing diastasis with a program is that you get a system that brings you from the most basic healing into a more complex and functional movement.

Also, I specifically recommend these programs because each of the instructors does an amazing job of helping you learn about your own body so you know if it is safe for you to move on and take on more complicated challenging movements, or if you need to back off and do something similar.

Some signs that you might need easier movements?

• Does an exercise cause incontinence or pressure on your pelvic floor? Then stop. You are not ready for it.
• Does an exrcise cause your belly to bulge out instead of being tight and in towards your spine? Then stop. You are not ready for it
• Do you feel any pressure or pain on your pelvis? Then stop. You are not ready for it.

If you answer no to all of these questions, you are most likely good to take on a more challenging exercise. But it is okay if you have to start all the way at relearning your breath movements. Many of us have to do that.

But, I’m not going to lie my absolute favorite and top recommendation is MUTU.

See Also

Post Partum

The Best Diastasis Recti Exercise Programs That Will Help You Heal Now – MUTU vs Every Mother vs Bloom Method

April 30, 20200

How To Prevent Diastasis Recti In Pregnancy

There are some VERY simple changes you can make to your life to prevent diastasis recti in pregnancy. Each of these small changes will take the load off of your linea alba and help you move with more ease and flow and less pain.

Always Roll To The Side To Get Up

One of the easiest changes to make in your routine is to always roll to the side before you get up. When you do a crunch to get up, you put a TON of pressure on the linea alba and can easily do damage. It’s simple to just move to the side and use your arms to push yourself up.

Watch TV While Leaning On A Yoga Ball

Stop sitting on your couch. It seems like this casual laid back position would relieve pressure from your abdomen, but ti doesnt. Essentially when you slouch on a couch, you have assumed a crunch position and have a ton of extra pressure on the linea alba. Instad, lean forward on a yoga ball, allowing your backto stretc. This is actually LESS pressure on your linea alba and has been shown to help baby get in the right position for birth.

Ditch Your Heels

I know, cute heels are one of the last guilty pressures of pregnancy. But they mess with your entire osure and will put more pressure on your abdominals. Consider getting rid of them and wearing a nice flat shoe istead.

Up Your Physical Activity

The science is clear, the more you move, the stronger your body. If you want to prevent diastasis recti during pregnancy, take a daily walk, attend a yoga class or exercise class online or swim. But whatever you do, keep moving.

Don’t Forget Your Kegal Exercises

Your pelvic floor is an important part of the abdominal system. Kegel exercises that strengthen the pelvic floor often remind you to use the rest of your core functionally as well. Check out our tips on how to do perfect Kegels in pregnancy.

See Also

First Trimester

7 Myths About Kegel Exercises In Pregnancy That Will Blow Your Mind And Improve Your Birth

May 2, 20200

Treating Diastasis Recti In Pregnancy

There are several good options to heal diastasis recti in pregnancy. First, if you feel uncomfortable healing on your won, it can be beneficial to seek out a trained physical therapists.

If you want to do a program on your own, I highly recomend MUTU.

This is the same program that Dutches Kate used to heal her diastasis according to the Daily Mail.

Don’t forget, your body was made to bear and give birth to children. If yo are uncomfortable, seek healing. It is your divine right to enjoy your pregnancy and birth.

The post How Healing Your Diastasis Recti In Pregnancy Makes You 10x More Comfortable Every Day appeared first on She Births Bravely.

source https://shebirthsbravely.com/diastasis-recti-in-pregnancy/

Mama Natural Birth Course

The post Mama Natural Birth Course appeared first on She Births Bravely.

source https://shebirthsbravely.com/mamanatural/

Jaxon’s Birth: A Rainbow Baby Story

A rainbow baby is a baby born after a pregnancy loss or stillbirth. There is something extra special about rainbow baby stories because they tell the story of the joy after the pain, the hope after a loss, the renewal after the defeat. Thank you, Krysta, for sharing your beautiful rainbow birth story with us!

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IT’S SO MUCH EASIER WHEN YOU KNOW WHAT TO EXPECT

grab the “Where Am I In Labor?” Checklist to know exactly what to expect in each stage of labor and what to do when

GIMME THAT CHECKLIST

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Jaxon’s Rainbow Birth Story

By: Krysta Lee

* * *

Bringing new life into the world is the greatest blessing bestowed upon women. Whether a woman births her babies naturally at home, or via cesarean section with the help of a team in a hospital, her story is important, special, and unique. 

I’ve heard birth stories from mamas who loved it, those who hated it, and some who even prefer to be knocked out and woken up when babe arrived – and it’s all valid! Each individual mama does what’s best for her and her baby – that’s true love, and it’s part of the great power we’ve been gifted as mama bears.

* * *

“This is the story of my first birthing experience: that of our rainbow baby boy Jaxon.”

I was one of the lucky ones . . . my pregnancy was amazing, and I absolutely loved being with child! I understand not all women do, so I sympathize for the mamas who didn’t enjoy it as much, or had severe complications. I must note however, I had my fair share of challenges prior to that, due to my own previous health issues.

I was born with spina bifida, and developed scoliosis in my teens. Multiple corrective surgeries later, and I’m left with three titanium rods permanently fused to my spine. Several doctors along the way told me I would have serious complications, and that even if I was able to conceive down the road, I’d more than likely be bed ridden, wouldn’t make it to full term, and would require a c-section under full sedation because I wouldn’t be able to birth naturally nor be a candidate for an epidural. Yikes!

I also struggled with fertility, as my husband and I had been trying to conceive for nearly half a decade up until that pregnancy. We had two miscarriages during that time, as well as a pre-cancerous scare that required laser surgery on my cervix. 

That being said, you can imagine how thrilled we were when our little “third time’s the charm” finally happened! We chose not to find out the gender of our baby, and lived in a place of gratitude for those nine months until the big day came.

* * *

“I dreamt of birthing naturally at home, and watched dozens of home-birthing videos in preparation of what to expect.”

Since epidurals are out of the question for me, I had one of two choices to make: a vaginal birth without pain intervention (working against the odds the doctors predicted would be my fate), or, a c-section where I would be fully sedated, miss the birth, and possibly risk harming baby and myself in the process. 

Being the determined, persistent, and against-the-odds type of person I am (and after discussing everything with our amazing team of midwives of course!), I chose to have my baby au natural. This led me to wanting the comforts that I could only get at home.

Unfortunately it was a decision that my concerned family and friends were not all on board with, however, I had to choose what felt best to me. My husband and I went over all the necessary precautions, pros and cons with our midwives, and we came up with a plan that best suited my personal birthing goals.

I wanted to have a water birth, as I’m naturally drawn to the healing benefits of said element. I also wanted to have several things surrounding me at the time, like: meditation music; candles; essential oils; diffusers; crystals; sage; inspirational pictures; birthing affirmations on the walls; the positive energy at home; peace and quiet with no one there but us (and midwives); and most importantly: a comforting, zen, dimly-lit space in which our baby would enter the world. 

We set everything up weeks in advance, and made it a priority to have everything on hand and ready to go for whenever babe debuted – so much fun! All of the planning, preparation, and persistence paid off , as it set us up for one of the most incredible experiences of our lives.

* * *

“On Valentine’s Day 2017, my husband and I went to our midwife appointment in the 38th week of my pregnancy. Little did we know I’d give birth to our little son-shine just hours later.”

Upon walking into the clinic late that morning, I felt a little trickle – as though I had leaked a little. I remember thinking: oh my gosh, is this it?! No gush like in the movies?! My midwife checked me over, and confirmed it was indeed amniotic fluid. Baby was on its way! 

We went home and were instructed to call our midwife according to the “5-1-1” rule. The contractions came on stronger and more frequently, and by 4pm, our midwife arrived to see how we were doing. My water was still leaking slowly, so we had another decision to make: she could break my water fully, or, we could wait it out . . . However, if more than 24hrs went by from the time of the initial leak, we would have to go to the hospital and re-evaluate the situation from there, in order to prevent risk of infection.

I chose to have my water broken right then and there, and it worked! Within minutes my contractions intensified, and we were officially in full-on pre-labour stage! I remember being quite scared, as I had never experienced anything like it, and was unsure of when to “push”. I felt drawn to being grounded and wanted to lay on the floor, so my husband made a giant nest of blankets and pillows all around me. It was dreamy!

When active labour began around 8pm, my body naturally began to push on its own, and it was time to get into the birthing tub. We rented one from a local supplier, and filled it with beautifully warm water. It was incredibly soothing, to the point where my contractions actually slowed down, and the intensity dissipated. I was so relaxed floating around, however our midwives said we needed to make sure we kept things moving safely forward, so onward we went.

* * *

“I realized that if I didn’t focus on birthing, and allowed the comforts to distract me too much, the labour sensations kind of ‘went away’. Who knew?!”

I began to focus on my baby moving downward, just like in the diagrams I researched. I envisioned the birthing of babe through a magical funneling vortex – down and out – observing every sensation along the way. The more I focused on what I was experiencing, the more I experienced it, incredible! 

I called upon my higher self, my spirit guides, my deceased loved ones (including my pets passed!), and had an entire team surrounding me – physically and spiritually. It is a vision I will remember forever.

My husband was so supportive, and was there every step of the way. He made me feel like a queen. Our midwives were absolutely stellar too, and they helped guide me and made me feel safe and secure. They all stayed with me throughout the entire process, regularly checking baby’s and my heart rate, which remained normal without fluctuation the entire time.

* * *

“I allowed my body to do its thing, as it naturally knew to do, and I leaned into the spaces that felt right for me.”

I took breaks when I needed to, and felt best bent forward on my knees, holding my hubby’s hands. As our baby’s head crowned, and I felt the “burning ring of fire” (which my BFF Steph told me about!), I knew then I’d be holding my baby in mere minutes.

A moment later, at 8:59pm our babe was officially born. What. A. Miracle! Our rainbow baby had finally arrived, and was actually in my arms for a several moments before we even thought to check what we had . . . It was a BOY!! And boy, was he the biggest surprise of our lives! 

He was happy, healthy, and whole – the most perfect gift we could ever ask for. He was so chill, our midwives were mildly concerned when he didn’t come out screeching as most babies do. After unwrapping him from his umbilical cord, cutting it, then whisking him away to get those airways opened, his vocals rang out and it was the best sound I ever heard.

* * *

“Jaxon made it into the world, delivered at home without complications or interventions, just like we had hoped and prayed for. I thank my lucky stars to this day, and am eternally grateful for that.”

Our Valentine’s day baby came complete with a heart-shaped placenta, which our midwives said they had never seen before. We knew right then our little boy was here to spread love, and that’s exactly what he’s been doing every day since.

Giving birth to him gave me a gift that’s even greater still: the opportunity to rise up and step into my power amidst the challenges. It allowed me to find my true calling: which is to overcome adversity, and, make miracles happen. It rounded and shaped me as a woman, and I am eternally grateful for the greatest gift I can give: birth.

* * *

If I were to leave here one bit of advice or pearl of wisdom, it would simply be this: 

“Listen to your intuition, dear mama.”

Only you know your body best, so pay attention to whatever cues she’s giving you. Women are capable of more than meets the eye, and motherly instincts are more powerful than man can conceive. A positive mindset, faith, and belief are key in everything we do. 

Allow the natural instincts of mother nature to guide you, and go forth gently with the ebb and flow.

“In love and light, may birth blessings be yours.” xox

* * *

Krysta Lee Short Biography:

Krysta Lee is a singer and songwriter, actor, author, artist, coach, and health and wellness marketing executive who is the proud mama of two beautiful babes (Jaxon and Lillee), and wife to her twin flame, DJ. Her family (and faminals!) live a modern-day-hippie lifestyle in Prince Edward County, Ontario, Canada. She’s an optimist, a goal-getter, and a big-dreamer who’s had a passion for all things writing-related since her early childhood days. Empowering others is important to her because she believes that as women, we have an obligation to make a positive impact on the world. She understands that our future is a direct result of the actions we take today, and hopes to inspire as many people as possible with her life’s work.

Krysta Lee Links:

Official Website: www.KrystaLee.com/

Instagram: www.instagram.com/KrystaLee111 

Facebook: www.facebook.com/Krysta.Lee.Fanpage

LinkedIn: www.linkedin.com/in/krystalee/

Twitter: www.youtube.com/user/KrystaLee123

Youtube: www.youtube.com/user/KrystaLee123

IMDB: www.imdb.com/name/nm4867701/

The post Jaxon’s Birth: A Rainbow Baby Story appeared first on She Births Bravely.

source https://shebirthsbravely.com/rainbow-baby-stories/

7 Myths About Kegel Exercises In Pregnancy That Will Blow Your Mind And Improve Your Birth

If you’ve been pregnant for a minute, you’ve probably heard that you need to do Kegel exercises during your pregnancy. If not I’ll explain everything you need to know about Kegels and how they can improve your pregnancy and birth experience today.

Essentially, Kegal exercises are a simple exercise to work your pelvic floor. These are the muscles that support your lower organs such as your bladder, rectum, and vagina. A strong pelvic floor means that you won’t leak pee when you sneeze, you may have better sex and can even make it easier for you to push your baby out.

However, much of the advice out there about Kegel exercises in pregnancy is flat out wrong and will set you up to do more harm than good.

This article will help you make good decisions when it comes to Kegel exercises and reap the many benefits this simple pelvic floor workout has during your pregnancy.

Today I’m going to bust common myths about Kegal exercises in pregnancy so that you can do them safely effectively and reap the many rewards of this simple exercise. 

Let’s get started!

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IT’S SO MUCH EASIER WHEN YOU KNOW WHAT TO EXPECT

grab the “Where Am I In Labor?” Checklist to know exactly what to expect in each stage of labor and what to do when

GIMME THAT CHECKLIST

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7 Myths About Kegel Exercises In Pregnancy That Will Blow Your Mind

This post may contain affiliate links, which means I may receive a small commission, at no extra cost to you, if you make a purchase through a link. I participate in the Amazon associates program as well as others.

1. Kegel Exercises in Pregnancy Myth 1 – You Have A Muscle Called The Kegel Muscle

What is this myth about?

It is a common belief that if you are doing a Kegel exercise you must have a Kegel muscle. This is not true. Kegel exercises are not named for the muscle you are working, but for the doctor that first studied the importance of the pelvic floor muscles and how to strengthen them. Dr. Kegel helped women learn how to flex their pelvic floor muscles to prevent their bladder from dropping down and putting pressure on the vagina and other organs. It turns out his exercises ended up having a whole host of other unexpected benefits.

What you need to know instead:

Your pelvic floor muscles are an integrated part of your abdominal system. They are like a hammock that goes from the front of your pubic bone to the very back of your pubic bone. These muscles hold up all your internal organs, specifically the bladder, rectum, and vagina. The pelvic floor muscles also wrap around the vaginal canal, urethra, and lowest part of the rectum supporting these organs and helping them stay in place.

Do you want to learn how to protect these muscles while you exercise? Check out these Diastasis Recti Exercise Programs that will also help you properly care for your pelvic floor and abdominals while you work out.

See Also

Post Partum

The Best Diastasis Recti Exercise Programs That Will Help You Heal Now – MUTU vs Every Mother vs Bloom Method

April 30, 20200

2. Kegel Exercises In Pregnancy Myth 2 – To Do A Kegal Exercise You Need To Try To Stop The Flow Of Urine.

What is this myth about:

Many people are told they way to do a Kegel exercise in pregnancy correctly is to sit on the toilet and try to stop the flow of urine. This does require the use of some of your pelvic floor muscles, but certainly not all of them. If this is how you are doing your Kegels, you will not be strengthening your entire pelvic floor.

What to do instead:

Your pelvic floor muscles make the shape of a diamond with the four points connecting in the front and sides of your pelvis. The center of the diamond is just about where your vagina is. When you do a kegel, you want to draw all of these muscles up and in towards your belly button.

One easy way to do this is to imagine that you are picking a marble up with your vagina. As you breathe out, pull the imaginary marble up. Hold your muscles tight and take a shallow breath.

As you exhale, imagine pulling the marble up to a second floor, like it was going up and elevator. Hold your muscles tight while you take a small inhale.

As you exhale again, pull the marble to the imaginary third floor. With every exhale you are bringing the marble and all the muscles of your pelvic floor up and in towards your belly button.

On your next inhale, release it all. Letting your muscles totally relax.

You are not bracing or putting any downward pressure on your muscles. Kegel exercises are all about lifting and bringing your muscles up and in.

Having trouble doing this on your own? Check out the Every Mother exercise program to find workouts proven to teach you how to do a Kegel and heal your abdominals during pregnancy, birth, and postpartum.

3. Kegel Exercises In Pregnancy Myth 3 -If You Are Fit And Healthy You Have A Strong Pelvic Floor And If You Are Not Fit You Have A Weak Pelvic Floor

What is this myth about:

Many people believe that if you are generally fit, you have a healthy pelvic floor. These two things often happen at the same time, but not always. If you leak pee when you run, you have a weak pelvic floor. If you suffer from incontinence of any kind, you have a weak pelvic floor.

One problem that happens with many people who work out is that they use their pelvic floor to brace themselves for impact. This means that while they workout they push out and down against their pelvic floor. This will weaken the muscles over time and cause a weak pelvic floor. If you have been doing this, let Kegel exercises come to your rescue.

What to do instead:

Kegel exercises are all about drawing everything up and in. Another good way to begin to gain control over these muscles is to imagine that your vagina is a straw.

Make a tight circle with your lips like you are going to suck in through a straw. Now mimic that feeling with your vagina.

Now actually inhale as if you were drinking air through a straw. Copy that same motion with your vagina, bringing ‘air’ up and into your belly. Now fully release and relax. Do you feel how everything moves up and in, up and in, up and in?

Never pushing outwards or down on these muscles to brace yourself for impact when exercising.

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LEARN TO DO A PERFECT KEGEL EXERCISE EVERY TIME

If you are wondering if you are doing Kegels right, or if you are realizing you have been putting downward pressure on your pelvic floor when you exercise, now is the time to remedy your ways.

Every Mother is a uniquely designed workout system for pregnant moms that is based on creating a healthy functional movement pattern, supporting your core, and doing lots of kegel exercises. This program is fun and challenging and perfect for a pregnant mom wanting to gain more control of her pelvic floor.

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4. Kegel Exercises In Pregnancy Myth 4 – You Should Do Your Kegal Exercises While At A Stoplight

What this myth is about

It is true that doing a Kegel doesn’t require much thought once you have mastered doing them well. It is also true that no one can tell you are doing them so you can do them while standing in line, while sitting at a red light, or while binging NetFlix on the couch. But that is not really a good idea. You should only do Kegels when you can maintain proper posture and are focusing on doing them correctly.

When you are sitting hunched over your organs are already being squished and not properly supported. You will likely strengthen some parts of your pelvic floor and weaken other parts when you do this. It is hard to have good posture in your car, on your couch, and standing in line if you aren’t paying close attention.

What to do instead:

Get down on your hands and knees cat-cow style with a neutral back. Do ten Kegels with either visualization from above in this position.

Now lay on your back with your ankles together and your knees out as if you are doing a butterfly stretch. Do ten Kegels in this position.

Now stand up and put your arms against the wall as if you were doing an inclined pushup. Do ten Kegels in this position. See how these positions help you maintain proper posture while doing your Kegels? Your body will thank you for not trying to rush things.

5. Kegel Exercises In Pregnancy Myth 5 – Kegels Are Only About Good Sex

What this myth is about:

It is true that many women who do Kegels regularly report having more enjoyable sex and have more orgasms. This is because the pelvic floor muscles actually wrap around and support the vaginal canal. If your pelvic floor muscles are strong and toned, they keep the vaginal canal long and lean. Your vagina actually does not have very many nerve endings. But the pelvic floor muscles do!

But the benefits do not end at better sex. That is just the tip of the iceberg.

What else you need to know:

A study published in the  Journal of Nursing Times shows that women who do Kegels during pregnancy are less likely to tear when giving birth. Moms who do Kegels during pregnancy are also less likely to need an episiotomy. Why?

Take a look at those two vaginal canals again. It may seem on first look that the shorter one would let a baby just fall out. But, we all know a baby doesn’t fall out. Your body pushes him out. A toned muscle is more able to push a baby. Also, notice how much more muscle contact there is on the baby in the pushing stage with the long/lean /tones kegeled vaginal canal.

Another study found that women who did Kegal exercises in pregnancy were quicker to heal after birth and more likely to have fully functioning perenium 6 weeks to three months after childbirth. And a strong muscle has more elasticity and resilience than a weak muscle.

The science is clear, doing Kegels exercises in pregnancy has clear benefits to your birth.

Find out more about what happens when you don’t take care of your pelvic floor and abdominals during pregnancy with the 7 Diastasis Recti Symptoms you need to know!

See Also

Post Partum

7 Diastasis Recti Symptoms Every Mother Should Know

June 13, 20190

6. Kegel Exercises In Pregnancy Myth 6 – You Want To Pull Your Pelvic Floor Muscles Up And In 100% Of The Time

What this myth is about:

So if Kegel exercises have so many benefits in pregnancy, it makes sense that you would want to focus on clenching your muscles up and in all the time right? Wrong!

You don’t want to work out your muscles past the point of fatigue. Using your bicep to use your arm has a lot of benefits. Having a strong bicep has even more benefits. But still, if you were to walk around with your bicep flexed all the time, you would likely injure it.

Same thing with Kegel exercises. Make sure that you rest your muscles and don’t over do it.

What to do instead:

Make sure that you are moving functionally throughout the day. By this I mean to make sure that you are not bearing down or bracing any weight you lift against your pelvic floor by exerting downward pressure on your pelvic floor. Draw up and in when you are moving or lifting things, including your body. You can also intentionally workout these muscles during the day.

Balance this with resting, relaxing, and letting your pelvic floor do its thing. Just like you don’t have to overthink using your arm, you don’t have to overthink using your pelvic floor. Trust your body to do its job.

7. Kegel Exercises In Pregnancy Myth 7 – Every Pregnant Woman Everywhere Should Do Kegel Exercises

What this myth is about:

Kegels are so great, so every pregnant woman should do them! Or at least, that is what it seems like. But this is another mth! Surprised? There are some women who should not do Kegels.

Who shouldn’t do Kegel exercises in pregnancy? If you have ever been told you have a hypertonic pelvic floor, you do not want to do Kegels in pregnancy. This means that your pelvic floor is overly tight and you do not know how to relax or release it.

Sign of an overly tight pelvic floor are: chronic sudden urges to urinate, peeing frequently but not ever feeling like you fully empty your bladder, not being able to start peeing when you sit on the toilet, tailbone pain, and constipation. Also, not being able to get a tampon in.

Pain during intercourse can be caused by a pelvic floor that is too weak or a pelvic floor that is too tight. You can talk to your midwife or a physical therapist that specializes in helping pregnant moms if you are unsure about your own pelvic floor and if Kegels are right for you.

What to do instead:

If you think you may have an overly tight pelvic floor, speak to your midwife or a physical therapist. However, the vast majority of women need to do Kegels.

If you are concerned about developing an overly tight pelvic floor, make sure that you learn how to do a Kegel correctly. Correctly doing a Kegel will means that you also know how to fully release and relax this muscle between exercises.

Birth is all about opening and relaxing, so while tightening your pelvic floor is very important and will help you have a safe birth, don’t skip the part about relaxing!!

TL/DR Summary About Kegel Exercises In Pregnancy

Kegel exercises in pregnancy have some incredible benefits including decreasing your likelihood of tearing and faster recovery if you do tear during birth. They can also help you stop leaking pee and help your lower back be more comfortable. Bye Bye back pain!

To learn to do a Kegel correctly, I highly recommend checking out the Every Mother exercise program. This program will teach you how to do Kegels correctly and make sure you are moving your body functionally during pregnancy. Plus, they are all around great workouts!

I would love to hear your experiences with Kegel exercises in pregnancy. Leave a comment below or shoot me an email to tell me all about it!

The post 7 Myths About Kegel Exercises In Pregnancy That Will Blow Your Mind And Improve Your Birth appeared first on She Births Bravely.

source https://shebirthsbravely.com/kegel-exercises-pregnancy/