As a former certified athletic trainer, I’ve worked with collegiate teams and high-ranking athletes, preparing them for the rigors of their sport. My role was pivotal in ensuring they stayed
healthy, recovered quickly from injuries, and returned to their sport stronger than ever. In many ways, labor and childbirth are no different from the most intense sporting events, requiring physical stamina, mental focus, and a well-prepared body. In fact, I’d argue labor is even more demanding than a two-hour championship game—it’s a marathon of endurance and strength unlike anything else.
When I was training athletes, one of the key areas I focused on was preventative care, or “prehab,” as I used to call it. Prehab is all about strengthening your body and addressing potential weak points before an injury occurs. I see preparing for labor in the same way. Labor isn’t just something you endure; it’s something you can train for. By focusing on prehab during pregnancy, you’re setting yourself up for a more efficient labor and a smoother recovery.
Labor as an Athletic Event
If you think about labor like an athletic event, the parallels are undeniable. Just like a long-distance race or a high-stakes game, labor requires:
Endurance: You’ll be working hard for hours (or sometimes longer), and your body needs the stamina to keep going.
Strength: Whether you’re pushing during delivery or holding different positions to help baby descend, strength is critical.
Mental toughness: Athletes know that mental resilience is just as important as physical readiness. The same is true for labor. Staying focused, breathing through contractions, and pushing through discomfort requires a strong mind.
In my years working with athletes, I learned that preparation makes all the difference. The same holds true for labor. Instead of waiting until postpartum to strengthen areas like your core and pelvic floor, you can start working on them now, during pregnancy. This can help prevent issues like diastasis recti (ab separation), pelvic floor dysfunction, and a prolonged postpartum recovery.
Prehab for Labor: Strengthen Before You Need It
The core and pelvic floor are two of the most important muscle groups to focus on during pregnancy. These areas will change significantly as your pregnancy progresses and during childbirth. By working on prehab now, you can prepare these muscles to handle the physical demands of labor and support your body through postpartum recovery.
Some great exercises to start with include diaphragmatic breathing, squats, and pelvic tilts. Incorporating gentle movements that strengthen and mobilize your body will help you feel strong and prepared when the time comes. (If you’d like to learn more about specific routines tailored to your body and pregnancy, book a consultation with me!)
Why Prehab Matters for Labor
Prehab is about taking control of your labor experience before the big day. Rather than waiting for issues like pelvic pain or core weakness to appear, you’re actively working to minimize those risks. This proactive approach will help you enter labor feeling physically strong and confident, reducing the chances of complications and ensuring a quicker recovery after birth.
The demands of labor are no different from those of an athletic event—it requires a solid foundation of strength, endurance, and mental resilience. By training during pregnancy, you’ll not only set yourself up for an easier birth but also help your body recover more effectively postpartum.
My goal is to help you prevent issues before they arise, so you can focus on bringing your baby into the world with confidence. Labor is the most athletic event of your life, but with the right preparation, you’ll be ready to face it with strength, endurance, and resilience—just like any athlete facing their biggest game!
Comments