Squatting, Pregnancy and Labor

pregnancy-and-laborFor many years the "kegels" have been recommended for pregnant women to strengthen their pelvic muscles before delivery.  However, recent studies have concluded that these types of exercises are not as beneficial as we thought they would be. When a girl does not have a strong glutes muscle mass, it makes her much more susceptible to suffering from pelvic floor disorder (PFD).  Having weak glutes and performing too many Kegels will enhance the possibility of suffering from PFD. Mainstream books have always placed kegel exercises as the top ones that an expectant mother should carry out to strengthen weak pelvic muscles however new recommendations have surface, as these exercises might not really fortify the pelvic floor in the end.

It's somewhat contradicting that if the problem is pelvic weakness and weakness itself is a result of too much tension, to have pregnant girls perform exercises where tension is the main thing happening due to the contraction. Therefore, the new big thing instead of kegels is squatting.  Squatting will apply a posterior pulling force on the sacrum and provide balance to the pelvic floor. As the belly of expectant mother starts growing, the alignment of the pelvis with the sacrum gets affected from walking, sitting, and standing.  Performing a few daily squats will have a restorative effect on the pelvic floor and will help even more than ordinary kegels.


The squat is a fundamental movement done by humans.  When we need to pick up something from the ground we will need to squat for example.  Squats will stretch the pelvic floor and make the body aware that it needs to be aligned in every movement.  Weight free squats are perfect as long as they are done correctly. There are three important points you must consider when squatting:

Positioning of the Joints:  As the squat needed, is one that maximizes the use of the glutes, an entire body joint position is important.  Keeping your shins as vertical as possible and your pelvis as untucked as you can will make you use your glutes in this movement.

Squat Depth:  Do not push yourself to squat lower than what you can.  People will have different ranges but as long as the squat is done correctly, you should be ok. Maintaining a proper position will allow you to have much better depth. 

Length of the Squat: The glutes will be much more worked on the way up when you are squatting.  You can also try to linger in a squat before coming up that will involve the joints and get them to change their tension figures.

The use of exercise balls will be very useful for performing squats properly as they will be able to provide support for your back and at the same time make you keep a better position.  If you still do not have an exercise balls make sure you check out the ones sold at www.discountmedicalsupplies.com at truly affordable prices.

Once you get in the habit of squatting, why not think about squatting during labor.  Squatting labor is common in tribal women.  Gravity will play big role in getting the baby out and you are able to see that in videos as the babies are pushed as it's the easiest task.  

Overall delivering a baby will take a great deal of physical performance from the mother. That is why it is so important to prepare with enough squatting, walking, releasing your hips, sacrum and pelvic floor muscles.  By doing so you will be, making them stronger, and getting better prepared for labor.