Birth is a Motor Skill™

In the con­tem­po­rary world, we are not as active as pre­vi­ous gen­er­a­tions. Few women exer­cise to the extent required to develop the capac­ity to with­stand the rig­ors of birth. It is lit­tle won­der that so often what child­birth edu­ca­tors hear from preg­nant moms is that they are afraid of birth and don’t have con­fi­dence in their abil­ity to do it. There are solu­tions for these issues…

The biggest bang for the buck is aer­o­bics. This gets almost every­thing that helps you in labor:  increased endurance, strength and range of motion; improved breath­ing capac­ity (you get more oxy­gen + less fatigue) and reduced need to tap your car­diac reserve (your body works hard but not to the degree it must if you are not fit); and men­tal tough­ness that gets you the con­fi­dence you need that your body is capable.

Learn­ing use­ful posi­tions is extremely help­ful. If you are active be sure that your work­out includes such things as squat­ting and other move­ments that aid your progress in labor. Being upright and mov­ing are keys to a healthy labor.

Men­tal focus and being present teach you to work with your body. Activ­i­ties such as yoga, pilates for preg­nancy and dance help you develop the men­tal skills that accom­pany your move­ment. Learn to rec­og­nize your body’s sig­nals to you when it’s time to push.

Keep moving…right into labor and birth!  Take a Class!

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Safe Motherhood

The chal­lenges to safe moth­er­hood vary depend­ing where in the world you live. In some areas the chal­lenge may be to get ade­quate nutri­tion or clean water; in other areas, it may be to pre­vent infec­tion; and in still other loca­tions it may be try­ing to avoid preg­nancy before your body is ready or get­ting access to pre­na­tal care. In the U.S., it may mean avoid­ing being seden­tary and mak­ing poor food choices, or hav­ing to deal with the high tech­nol­ogy envi­ron­ment of med­ical birth that can sab­o­tage the innate phys­i­o­log­i­cal process of labor and birth.

Birth begins the bond­ing or unique love between mother and child.

The biol­ogy of birth is a com­plex series of cause-effect processes…baby’s brain releases chem­i­cal sig­nals to the mother and the pla­centa begins to man­i­fest the mater­nal immune system’s rejec­tion of the fetus.

To help the ball get rolling, relax­ation (the trophotropic response) helps pro­mote the release of oxy­tocin. With the help of grav­ity, the head presses on the cervix, ampli­fy­ing the uter­ine con­trac­tions. After an ultra-distance aer­o­bic endurance test, the cervix opens enough to let the baby move into the vagina and the mother’s dis­com­fort moves from sharp cramp­ing into the bony struc­ture as she tran­si­tions to the strength test of push­ing. She tran­si­tions. Relax­ation mod­u­lates into an ergotropic — adrenal — response to gather her power.

Push­ing is an inter­est­ing term…more mas­cu­line, I think, than the one I pre­fer:  Releas­ing. Releas­ing or let­ting go of the baby. It’s a cathar­sis. In this por­tion of the labor another set of impor­tant processes help the baby clear its lungs of amni­otic fluid, stim­u­late its adrenal sys­tem and chal­lenge its immune sys­tem, as the con­trac­tions drive the baby down­ward. The mother’s deep trans­verse abdom­i­nal mus­cles — if strong enough — squeeze the uterus like a tube of tooth paste, to aid this expul­sion. In the mean­time, the labor is help­ing set up the mother to fall in love and pro­duce milk. When the baby emerges and moves onto the mother’s chest, s/he smells and tastes the mother, rec­og­niz­ing her mother’s fla­vor and set­ting up the poten­tial for bonding.

Any way you slice it, there are two parts to safe moth­er­hood. One is a safe preg­nancy…healthy nutri­tion, phys­i­cal fit­ness, safe water, infec­tion pre­ven­tion, sup­port and a safe envi­ron­ment. The other is a safe labor. In a safe labor, there is both an envi­ron­ment that pro­motes the nat­ural process of labor and the means nec­es­sary for med­ical assis­tance when needed. Women die at an alarm­ing rate from preg­nancy or birth-related prob­lems. Despite some progress made in recent years, women con­tinue to die every minute as a result of being preg­nant or giv­ing birth.

What keeps us from hav­ing a bet­ter record on moth­er­hood is often lack of care in the devel­op­ing world and too much inter­ven­tion in the U.S.. They are two sides of a coin. Moth­ers’ expe­ri­ence and health needs are not on equal foot­ing with other cul­tural val­ues. In places where basic pre­na­tal care or fam­ily plan­ning are low pri­or­i­ties, at-risk women are vul­ner­a­ble to the phys­i­cal stresses of preg­nancy and birth. In the U.S., machine-measured data is para­mount, even if it pro­duces high rates of false pos­i­tives, unnec­es­sary inter­ven­tions or coun­ter­pro­duc­tive pro­ce­dures. We are learn­ing that obe­sity and seden­tary lifestyles have detri­men­tal effects, but fewer preg­nant women than their non-pregnant coun­ter­parts exercise.

Despite the money spent to sup­port the tech­no­log­i­cal model of preg­nancy and birth in the U.S., there are parts of the world with lower rates of mater­nal deaths — espe­cially Scan­di­navia, North­ern Europe and parts of the Mediter­ranean and Mid­dle East (Greece, the United Arab Emi­rates, Israel, Italy and Croa­tia). In fact, in the U.S., mater­nal deaths are on the rise.

It’s a tricky busi­ness. Clearly West­ern med­i­cine has a lot to offer the devel­op­ing world when there are med­ical con­cerns. On the other hand, import­ing the U.S. model could cre­ate more prob­lems than it solves. Instead, the micro-solutions now being devel­oped in many loca­tions will be observed and evi­dence col­lected by orga­ni­za­tions such as the White Rib­bon Alliance and UNICEF.

There is an effec­tive inter­na­tional mid­wives model adopted by JHPIEGO, the Johns Hop­kins NGO work­ing toward improved birthing out­comes. It assesses the local power struc­ture, social con­nec­tions, poten­tial for trained birth assis­tants, and loca­tion of avail­able trans­porta­tion to cre­ate a net­work so that locals will know when a labor is in trou­ble and who can get the woman to the near­est hospital.

In the U.S., there are in-hospital birth cen­ters that allow low-risk moth­ers the oppor­tu­nity to labor and birth in a set­ting designed to encour­age the innate processes. Women are begin­ning to vote with their feet…staying home for birth. Women are going abroad to give birth. At the same time, women are com­ing to this coun­try to give birth, believ­ing it is safer than where they are. There are sev­eral ways these scenes could play out.

But, I’ll wager, improv­ing out­comes will involve com­pro­mise:  Watch­ful­ness and sup­port in most births, plus bet­ter ways to assess dan­ger and pro­vide tech­nol­ogy. No mat­ter where you live in the world, the solu­tion may be essen­tially the same.

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Pregnancy Pathway, Birth — Birth Mode

The Sec­ond Stage of Birth is dif­fer­ent from the First Stage. The actual expul­sion of the baby requires a change in energy axis. Dur­ing dila­tion (first stage), oxy­tocin is most eas­ily released from the pitu­itary gland dur­ing relax­ation (see pre­vi­ous post), but dur­ing tran­si­tion, a change occurs so that the ergotropic response takes over and adren­a­line is key in help­ing oxy­tocin to spike.

What does this mean as far as prepa­ra­tion is con­cerned? While it is impor­tant to learn to relax or main­tain posi­tions such as one does in yoga, the abil­ity to sprint, or turn on an aggres­sive action at the end, is crit­i­cal. You need  good aer­o­bic con­di­tion­ing. Begin exer­cise with easy breath­ing and move­ment, then prac­tice aer­o­bic endurance and power moves at the end of your work­out! Fin­ish up with cool down and stretch­ing.

The con­trac­tions them­selves change. They remain intense for a longer stretch, but the time between them increases. Push­ing involves not only the uterus con­tract­ing, but the pres­sure exerted by the trans­verse abdom­i­nal (TrA) mus­cle. Sim­i­lar to squeez­ing a tube of tooth­paste, TrA pres­sure helps press the baby toward the exit — yes, that is the vagi­nal open­ing. If the labor­ing mother is not able to apply ade­quate pres­sure, labor assis­tants some­times apply pres­sure man­u­ally to the top of the uterus or — if need be — for­ceps or a vac­uum extrac­tion may be necessary.

How can a mom best pre­pare so that the TrA can pro­vide the needed pres­sure? Strength train­ing the TrA! Like any other motion requir­ing power strength, this mus­cle can be strength­ened to do its job! Here’s how:

pic­ture 1:  sit upright, inhale

pic­ture 2:  exhale, com­press abdomen and curl down

Return to upright and repeat 8 times. Rest. Repeat 8 more times.

What if some­thing goes awry? Cesarean, or sur­gi­cal birth is an alter­na­tive. Major com­pli­ca­tions before labor include a pla­centa pre­via, infec­tion or unde­liv­er­able breech posi­tion. Dur­ing labor, the most com­mon prob­lem is dys­to­cia — stalled progress through dila­tion (first stage) or push­ing (sec­ond stage). In the push­ing stage, head to large for pelvis is the most com­mon difficulty.

What hap­pens next? If the birth is nat­ural, you will feel a tremen­dous eupho­ria. Bring the baby right up onto your chest for skin-to-skin con­tact. If you have had med­ica­tions, your response may be slightly blunted, but you will def­i­nitely be over­whelmed by the emo­tions of birth.

Third Stage is expul­sion of the pla­centa, which can no long remain con­nected to the shrink­ing uterus. When it detaches, the nurses or mid­wives will ask you to push and !plop! out it comes. It can be inter­est­ing to see what has nour­ished your baby for so long!

CONGRATULATIONS!  YOU’RE A MOM!

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Total Pregnancy Fitness™ helps women Birth Strong!

There is noth­ing so joy­ful as a group of moms-to-be, at var­i­ous stages of preg­nancy, mov­ing freely and fully. Cel­e­brat­ing this spe­cial state of being by main­tain­ing strength, endurance and range of motion pro­motes emo­tional well-being as well as health dur­ing this major life transition.

By select­ing activ­i­ties that pro­mote fit­ness, health and well-being for their pro­grams, our teach­ers insure that moms-to-be receive the max­i­mum ben­e­fit from the time they spend in class.

Here are some birth sto­ries from our clients (edited for privacy):

• We’re happy to report that [our baby boy] was born on Sat­ur­day at 12:31 am…our exer­cise classes were ESSENTIAL in the later part of labor — the doc­tor and nurse described me as a “nat­ural” at push­ing, but I had to admit to them that I’d been prac­tic­ing my c-curves twice a week for a few months already! — G.S.

• We arrived at the hos­pi­tal at 8pm on Fri­day and I was 6 cm dilated…I deliv­ered by 1 am with­out pain meds.  It was an amaz­ing expe­ri­ence. You really do focus inward.  I found sit­ting in the shower hold­ing the sprayer to be help­ful.  Def­i­nitely try dif­fer­ent posi­tions.  I used the bar for when it can time to push.  Just know that there is an end in sight and just hold­ing your baby at the end is the most won­der­ful, amaz­ing feel­ing in the world!  — P.E.

• We arrived at the hos­pi­tal at 6am and I was already 4cm dilated…[at] 5cm dilated, I requested an epidural. The anes­the­si­ol­o­gist did a great job, and I was still able to move my legs with the epidural. I found move­ment dur­ing labor to be very help­ful, and in par­tic­u­lar, cir­cu­lar move­ments of my pelvis (i.e. belli danc­ing). Post par­tum recov­ery has been quick. No doubt that [your] guid­ance and prepa­ra­tion was cru­cial to this end. I would like to thank all of you for your sup­port…  — K.L.

• On Sunday…after more than 26 hours of labor, [my wife] gave birth to [our baby boy]. Through the help of her birth sup­port team she was able to deliver with­out pain med­i­cine. She did a tremen­dous job, and we used many of the skills learned in class to focus, draw her out of her body, breath and relax.  — M.&L.S.

• I just wanted to share with you the very good news that [our baby boy] was born at 8:38 pm last night. He weighed 8 lbs 11 ozs and mea­sures 21.5 inches long. He finally enabled me to put my c curves and such to direct use by arriv­ing a mere 8 days late (instead of the 11 days late that would have led to my sec­ond c-section).  We are hav­ing a very nice time right now…and look for­ward to mak­ing our joint return to the gym in a few weeks!  — F.A.

• Our beau­ti­ful baby boy was born Tues­day night at 9:09 p.m. The deliv­ery went well (drug free!) and I received many com­pli­ments on my 50 min­utes of push­ing. Thanks for every­thing and I hope to see you in 4 weeks or so!  — A.E.

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Pregnancy Pathway — Exercise cont’d

MORE?!! You didn’t think that was it? Only a few com­ments on evi­dence as to WHY mov­ing around, burn­ing calo­ries, being strong and learn­ing to relax while preg­nant is ben­e­fi­cial? No, of course not. You know there is more to it, like WHAT move­ment is safe and effec­tive dur­ing pregnancy?

So, what is safe? Well, first, unless you have a very few con­di­tions that your health care provider con­sid­ers unsafe, every woman — fit, cur­rently seden­tary, young or a lit­tle older — can exer­cise safely in preg­nancy. How much of what kind depends on your fit­ness level and exer­cise his­tory. Get med­ical screen­ing first.

If you are fit, you can do vigorous exercise

If you are fit, you can do vig­or­ous exercise

If you are fit, you just need to learn how to mod­ify some move­ments to accom­mo­date your bio­me­chan­ics. As your body changes, stress on the joints and tis­sues means a lit­tle less jump­ing or bal­lis­tic motion will be more com­fort­able and safer. If you are fit, you can con­tinue with vig­or­ous exer­cise and it will be of ben­e­fit to you and your baby.

If you are not so fit or are seden­tary, find a cer­ti­fied pre/postnatal instruc­tor and join a group where you will have fun, get some guid­ance and be mon­i­tored for safety. How do you find such a per­son? Try our Find A Class or Trainer page.

What is effec­tive? Don’t spend your time on things that may be nice to do but don’t help you focus and pre­pare for birth, relieve dis­com­forts or have the sta­mina for birth and par­ent­ing. There is sub­stan­tial sci­en­tific evi­dence and infor­ma­tion from large sur­veys that these things are helpful.

Car­dio­vas­cu­lar or aer­o­bic activ­ity is the most impor­tant activ­ity you can do. Already fit? Keep work­ing out; join a class if you want sup­port or new friends. If you are seden­tary or some­what active, you can improve your fit­ness by doing at least 20 — 30 min­utes of aer­o­bic activ­ity 3 times a week. Work at a mod­er­ate pace — some­what hard to hard — so that you can talk, but not sing an aria! If you are more than 26 weeks and have not been doing car­dio, you can walk at a com­fort­able pace. Aer­o­bics is key because it gives you endurance to tol­er­ate labor and pro­motes recov­ery.

Strength and flex­i­bil­ity exer­cises that do not hurt and are done cor­rectly are also safe. There are some spe­cial preg­nancy exer­cises that actu­ally help you pre­pare for birth. Essen­tial exer­cises that aid your com­fort, align­ment and birth prepa­ra­tion include:

Kegels (squeez­ing and relax­ing pelvic floor mus­cles) — squeez­ing strength­ens them and thus sup­ports the con­tents of the abdomen, and learn­ing to release these mus­cles is nec­es­sary for push­ing and birth.

Abdom­i­nal hiss/compress and C-Curve® - con­tract­ing the trans­verse abdom­i­nal mus­cles reduces low back dis­com­fort and strength­ens the mus­cle used to push and later to recover abdom­i­nal integrity after birth.

Squatting

Squat­ting

Squat­ting — get­ting into this posi­tion strength­ens the entire leg in a deeply flexed posi­tion; start seated and use arms for sup­port, sta­bil­ity and safety. Leg strength improves mobil­ity and com­fort in preg­nancy and post­par­tum; plus, deep flex­ion is a com­po­nent of push­ing in almost all positions.

Strength­en­ing for bio­me­chan­i­cal safety — strength­en­ing some parts of the body helps pre­vent injury to bone sur­faces, nerves and blood ves­sels within joints re-aligned in preg­nancy. This can be done using resis­tance rep­e­ti­tions (weights, bands, cal­is­then­tics or pilates) or iso­met­rics (yoga or bal­let). A respon­si­ble class will focus on upper back (row­ing), push-ups, abdom­i­nals, gluteals, ham­strings, and mus­cles of the lower leg.

Stretch­ing of areas that tend to get tight — reliev­ing some dis­com­forts through flex­i­bil­ity helps you main­tain a full range of motion. Sta­tic stretches, used in com­bi­na­tion with strength exer­cises or fol­low­ing aer­o­bics, is most effec­tive. Stretch­ing prior to exer­cise tends to pro­duce more injuries than not stretch­ing. Areas need­ing stretch­ing include the chest, low back, ham­strings and hip flex­ors (psoas).

Mind/Body skills are very impor­tant. There are two activ­i­ties that exer­cis­ers con­stantly tell us are a big help in preg­nancy, birth and parenting.

• Cen­ter­ing employs a bal­anced or neu­tral pos­ture, deep breath­ing and mind­ful­ness to help you work in a relaxed way. Ath­letes and dancers call this “the zone.” Start­ing your work­out in asso­ci­a­tion with your body estab­lishes econ­omy of motion, some­thing very use­ful in birth and par­ent­ing, and reduces risk of injury.

• Relax­ation is another key activ­ity; it relieves stress, pro­motes labor in the early stages and helps you enter the zone!

Remem­ber: Birth is a Motor Skill™

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