Скачать или смотреть Your birth preparation shouldn't just be about breathing techniques -

your body needs specific movement prep too...

How you move during pregnancy directly impacts your labor experience. These exercises prepare your pelvis and pelvic floor for birth 💪

Essential exercises for easier delivery:

1. DEEP SQUATS🦵
Opens your pelvis, strengthens your glutes, and teaches your pelvic floor to lengthen. Practice holding for 30-60 seconds daily.

2. HIP ROTATIONS 🌀
Mobilizes your pelvis and helps the baby find optimal positioning. Do circles on the birth ball or standing.

3. INVERSIONS 🙃
Gentle downward dog or legs up the wall. Helps relieve pelvic pressure and can encourage the baby into a better position.

Why these work: They create space in your pelvis, improve flexibility, and teach your pelvic floor muscles how to RELEASE - essential for delivery 🌟

What your birth class didn't tell you: A flexible, mobile pelvis and a pelvic floor that knows how to lengthen can reduce labor time and complications.

Comment PELVIC for your complete pelvic floor exercise guide 👇

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