Page 18 - The Doula Hub - Flip book_Neat

P R E P A R I N G

T H E B O D Y

• How has this pregnancy been? (Are you expected to go to term, means of delivery, any
complications.)

• What were your previous pregnancies and births like – these leave a lasting imprint.

• Fitness and strength.
• Perennial massage (Athletes, dancers, horse riders, runners, yoga and Pilates) those
with strong core muscle - most important. Practice from 37 weeks onwards.

• Kegels - add flexibility and teach you to relax it. Not as necessary for athletes.
• Cat cow and Miles Circuit to prepare baby’s position. Studies show both help.

• Relaxation and meditation – linked to mindfulness.
• Diet – building strength and health.

• Partner to exercise and learn to relax too – endurance in birth.

• Sitting on a birthing/exercise ball regularly
• Home birth.

• Birthing Pool – the warmth and water soften the perineum.
• Slow birth can be another key to an intact perineum

• Gently breathing the baby down rather than coached pushing