Push Prep Crash Course: Day 4

Push Prep

Learn proper pushing and breathing techniques and the best pushing positions to save your pelvic floor during labor.

Learn How to Push Properly

When I say push prep, I mean knowing the best positions to push in, when and how to push, how to breathe properly, and more.
This will help you learn how to push effectively and let your pelvic floor do its job for delivery...which is to get out of the way.

What is the Best Pushing Position for YOU?

Research shows that the best position to push in is the one that YOU choose.
You do NOT have to give birth laying on your back (even medicated or unmedicated).
Whatever position you feel you need to be in and are most comfortable pushing in will have the best outcome for you.
In order to know the best position for you, you’ve gotta know your options and try them out!

Know Your Options

The best positions to push in encourage the pelvic floor to lengthen or stretch as much as possible. We want to help your pelvic floor relax and free up your sacrum.
When the sacrum is free the baby can move better and it is better for pelvic floor lengthening.
Make sure you watch the video above for a more in-depth explanation of specific positions and stretches you can start doing NOW to prepare.

Breathing, Pushing, and the Pelvic Floor

Think about bearing down, like you would do if you were pooping, but practice this with an open mouth or an exhale.
We don’t want to be pushing while holding our breath or bursting blood vessels in our eyeballs.
Practice bearing down properly by bulging your pelvic floor (try to feel the seam of your undies with your PFM muscles) while you are fogging up a mirror or blowing out candles.
Pro tip: You’ll want to push WITH the contractions when the time comes and then rest in between contractions so the muscles and tissues have time to rest and accommodate to the load.
Down There Done Right

Ready to take control of your recovery and your health?