Labor Exercises

Strengthens the pelvic floor muscles that support your uterus, bladder, and bowel. Helps with pushing during labor and postpartum recovery.

Opens the pelvis up to 30% wider than standing. Strengthens your legs for labor pushing positions and helps baby descend.

Relieves back pain, improves spinal flexibility, and encourages optimal baby positioning (anterior position). Great during labor contractions too.

Opens the hips and inner thighs. Increases flexibility for birthing positions. Relieves tension in the groin area.

Encourages baby to descend into the pelvis. Relieves lower back pressure. Great for early labor management.

The most important breathing technique for labor. Keeps you calm during contractions, ensures oxygen flow to baby, and reduces pain perception.

Builds leg endurance for upright labor positions. Strengthens quads and glutes which support you during pushing.

The recommended breathing technique for the pushing stage of labor. Directs energy downward following the J-curve of the birth canal.

Resting position that opens the pelvis and hips. Relieves back pressure. An excellent position during labor contractions.

Starting from 34-36 weeks, reduces the risk of perineal tearing during vaginal delivery by up to 10%. Familiarizes you with the sensations of crowning.