00:00here are a few tips on how to prepare for birth no matter what kind of birth that you're choosing
00:04to have whether it's vaginal or c-section maybe it's a surprise c-section there's plenty that we
00:08can do to help you get through your pregnancy and through the labor process number one breath work
00:13breath work is not only important for helping to calm down the nervous system and therefore bring
00:17down your anxiety and help with the labor process but it also is really really important to maintain
00:23intra-abdominal pressure for managing the abdomen to reduce your risk of a diastasis breath work is
00:31really important to ensure that you're able to get 360 breathing throughout the entire trunk and
00:36it's also really important to make sure proper functioning of the pelvic floor number two pelvic
00:41floor physical therapy i may come off as a little biased because i'm also a pelvic pt but i highly
00:46recommend doing pelvic pt i'm still utilizing my colleagues to help me ensure that i'm in the best
00:52shape as my my pregnancy progresses and going into labor pelvic pt is really really helpful for
00:58many reasons for some people it could be if you're having any low back pain si joint pain pubic symphysis
01:04pain hip pain coming into physical therapy to help you figure out okay what exactly is mechanically going
01:11on so that we can help you go through multiple phases of pregnancy especially as baby is larger can
01:16be really really helpful the next part is ensuring that you are staying strong and mobile and showing
01:22patients how to modify exercises as needed especially if you're experiencing any pain we want to make
01:29sure that you can do specific kinds of strengthening while also ensuring that your risk of re-injuring
01:36yourself or making more injuries is a lot lower pelvic pt is also really helpful from an educational
01:41standpoint here at certain physical therapy we are always educating our patients on what to expect
01:47through each phase of pregnancy on how to function in daily life to reduce your risk of further injury
01:53and then we're also going to educate our patients on what to expect during labor options during labor
01:59and what to expect in the postpartum and how to care for yourself postpartum before coming back
02:04to pt when you're cleared by your doctor number three going along with pelvic floor pt is ensuring that
02:09you have good hip mobility within limits so this is really important for a couple of reasons the reason
02:14why is that why i say within limits is because as our pregnancy progresses we get relaxing hormone
02:20flowing through us and that just makes everything a little bit looser the ligaments get a little bit
02:24looser the joints are able to move a little bit a little bit bigger so we want to make sure
02:29that yes
02:29while we're maintaining good hip mobility we're still maintaining good stability because if we're
02:34trying to push into too much mobility when we're not really meant to we can cause some issues too when
02:39it
02:39comes to hip mobility there's a couple of reasons why it's important to address so first one is going to
02:43be
02:44as our babies get larger our base of support in our center of gravity changes and you'll notice that
02:49as you progress your feet want to turn out a little bit more a little bit more in what we
02:55call external
02:55rotation so as that as we start to externally rotate our feet have been
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