How to exercise for a small pelvis to facilitate a normal birth

In the eyes of many people, natural childbirth is very difficult, because people's body structures are different, and the size and width of the pelvis are different. Therefore, for some people with small pelvis, natural childbirth will be very difficult, but they do not want to undergo surgery, so everyone hopes to welcome the birth of the baby through natural childbirth. People with small pelvises must exercise their pelvic muscles well and do strength training before delivery, which can prevent dystocia.

First, strengthen your pelvic floor muscles to increase your strength during childbirth!

The so-called pelvic floor muscles refer to the muscles located at the bottom of the pelvis, which are composed of several small muscles. Imagine it as a hammock, sitting at the bottom of the pelvis, supporting organs such as the bladder, uterus, and intestines. The pelvic floor muscles are very important muscles for pregnant women. Their function is not only to support the baby in the belly steadily, but also to allow the birth canal to expand flexibly for the baby to pass through, and to push the baby out of the body. It is best to exercise this part first, as it is closely related to whether you can have a normal birth.

What are the pelvic floor muscles?

Muscles are divided into muscles whose movements can be controlled by one's own consciousness (voluntary muscles) and muscles whose movements cannot be controlled by one's own consciousness (involuntary muscles. For example, muscles that make up internal organs and blood vessels).

The pelvic floor muscles are made up of a combination of small muscles and are voluntary muscles that have a chain reaction with the abdominal muscles. Although it is a part that is difficult to move consciously, you can still move it as long as you focus your consciousness on the muscles of the anus, vagina, or urethra. As long as you practice repeatedly, you can control the movements. In order to increase the strength needed for production, please exercise in advance.

Mula Bandha to contract the pelvic floor muscles

In yoga, the exercise to strengthen the pelvic floor muscles is called Mula Bandha. Mula means root and Bandha means lock, which together means contracting the pelvic floor muscles.

When doing Mula Bandha, imagine keeping your anus clenched to prevent energy from leaking out of your pelvic floor. You can do this exercise while sitting, standing, or even lying down, so make a conscious effort to move your pelvic floor muscles.

Mula Bandha training method

Focus your awareness on the muscles of your urethra, vagina, and anus. If it is difficult to understand just by imagining it, place your palms or fingers on your pelvic floor muscles to confirm the movements.

As you exhale, imagine pulling your pelvic floor muscles upward and contract your anus tightly. It's like trying to stop urinating.

As you inhale, relax your pelvic floor muscles. Repeat steps 2 and 3 3-5 times.