Appropriate exercises, breathing training, pelvic floor muscles

Childbirth is a natural process for which a woman's body is perfectly prepared.
However, modern medicine and physical therapy show that conscious preparation can significantly facilitate this unique event. Regular physical activity, breathing exercises, and pelvic floor muscle training can make labor smoother, and recovery afterward can be faster and less stressful.

Why is it worth exercising during pregnancy?

Being active during pregnancy isn't just about keeping a woman fit. According to WHO guidelines (2020), properly selected exercise brings real health benefits:

• reduce the risk of gestational diabetes by up to 30%,
• reduce the likelihood of developing hypertension and preeclampsia,
• improve circulation and support respiratory function, which relieves swelling and reduces pain,
• increase the elasticity of the muscles and tissues of the perineum, reducing the risk of birth injuries,
• promote the correct positioning of the baby in the uterus.

Conscious preparation not only reduces the risk of complications, but also strengthens the sense of empowerment and security of the future mother.

Breathing, or natural support during childbirth

During labor, conscious breathing becomes one of the most important tools for the laboring mother. Correct breathing rhythm and depth help control contractions, reduce muscle tension, and reduce the sensation of pain. The diaphragm plays a key role, working in close cooperation with the pelvic floor muscles. This creates a natural protective mechanism for internal organs and allows the body to better cope with the demands of labor. Numerous scientific studies confirm that the use of conscious breathing techniques during labor reduces the need for medical interventions and lowers the risk of episiotomy.

Pelvic floor muscles – strengthen but also relax

The pelvic floor is a structure that supports the growing uterus and internal organs. However, during labor, it must be able to relax to facilitate the baby's passage through the birth canal. Therefore, it is crucial not only to strengthen these muscles but also to learn to consciously relax them.

Vertical exercises, such as sitting on an exercise ball, squats, or kneeling, are helpful. These exercises improve pelvic mobility and tissue elasticity. Additionally, perineal massage in the final weeks of pregnancy helps relax and tone the perineal area, reducing the risk of injury and promoting faster recovery.

Long-term benefits of proper preparation for childbirth

Conscious preparation for childbirth brings results not only during the delivery itself:

• women recover faster after childbirth,
• they are less likely to struggle with problems such as urinary incontinence or back pain,
• scars after cesarean section or perineal injuries heal better.

Such preparation acts as a real prevention of health problems that may appear in a woman even many years after giving birth.

Where to start?

1. Daily activity – walking, swimming or light general exercises.
2. Conscious breathing – learning how to use the diaphragm and cooperate with the pelvic floor muscles.
3. Pelvic mobility – gentle rocking and circling on an exercise ball.
4. Regeneration and rest – a balance between exercise and relaxation is the key to the health of mother and baby.

How you prepare your body for childbirth during pregnancy directly impacts the course of the delivery and subsequent recovery

Adrianna Gęborys, M.A.,
Physiotherapist. She specializes in urogynecological physiotherapy,
which helps women improve their quality of life and intimate health.
A graduate of the Wincenty Pol Academy of Applied Sciences in Lublin,
she provides urogynecological physiotherapy at
the LUXMED Medical Center at 6A Zwycięska Street.