Hey all! One part of birth that can feel daunting is pushing--in addition the rest of the entire process, that is. But, pushing can feel really scary--especially if you have had a prior birth experience where pushing didn't go the way you expected (maybe you were hoping to push on your side or all fours, but were forced on your back), or maybe your birth plan changed to a cesarean birth after hours of pushing.

In this newsletter, I'm going to break down a few tips for pushing to hopefully make it a little bit less scary! We dive a lot deeper into pushing strategies (positions, how to push, and your options) in our online childbirth education course, and in our upcoming Birth Prep Series (starts 9/1 and currently 50% off in presale), where you’ll learn specific exercises to open the top, middle, and bottom of your pelvis and release your pelvic floor so you’re physically prepared for labor.

1) The best pushing position is the one YOU choose.

There is no one best position for really anything in labor or pushing--not even one best prenatal exercises or pelvic floor stretch. There is so much variation to what may feel best for you in the moment. So, the best pushing position is the one you choose!

​In my own labors, I've pushed on my back, side, all fours, standing... there is a lot of variation, and I had unmediated home births. No one was telling me HOW to push or WHAT position to push in--those were just the positions that felt best for me.

If you are pushing, find the position that feels best for you. For me, I needed a position that I could relax the most in because my spontaneous pushing was so overwhelming that I needed to just be able to let go and surrender completely as my body pushed my baby out.

Other times, I needed a more active position so I could direct my pushing effort. And there are other times where pushing on your back may feel most effective as you try to figure out pushing for the first time.

$59.00 Labor Positions Quick Reference Guide Prepare for birth with confidence using our Labor Position Quick Reference Guide! This easy-to-follow PDF guide teaches... Read more Grab it now!

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You can get familiar with different pushing positions ahead of time! We break them down for you in our Labor Position Guide and in this podcast episode.​

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2) Partner-supported pushing techniques can help create more space.

If baby needs a little more space to wiggle through the final rotation under the pubic bone (one of the reasons that pushing can take a longgggg time), here are two partner techniques that your partner can do to create that little bit more of space!

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In this video, I break down the single knee press and the Cooks counter pressure to help open the bottom of the pelvis. You can practice these techniques prenatally to explore how they feel!

3) Make your pushes more effective (without the standard “hold your breath and bear down” cueing)

Honestly? Babies will still come out even with the classic pushing cues: “Spread your knees wide, curl around your baby, hold your breath, and bear down like you’re having the biggest bowel movement of your life.”

But, we can usually make pushing more efficient with just a few small tweaks:

1) Keep your knees in a position that feels comfortable for you (see section 1 where I talk about finding the position that YOU want to be in). Knees in slightly more than your ankles can actually increase the space in the pelvic outlet. It doesn’t have to be extreme. Just know that really wide knees might actually decrease that space.

2) Keep a more neutral spine. This stacks your diaphragm over your uterus so it can help push from the top. Think about squeezing toothpaste: do you get more out by pressing from the top or squishing the sides? The top.

3) Think like you're pushing a baby out of your vagina (lol). I know, I know... duh. But shifting your mental cue this way slightly changes your muscle engagement, and it can make your effort that much more effective.

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And if you want to take your prep even further, our upcoming Birth Prep Series walks you through exercises that:

• Open the top of your pelvis to help your baby engage
• Open the middle of your pelvis for smoother rotation
• Open the bottom of your pelvis for an easier exit
• Release your pelvic floor so it can stretch and release

You’ll learn exactly what to do for each stage of labor—so you’re not scrambling to remember positions or movements in the moment. The September Cohort begins Labor Day (lol) on Monday, September 1st! The series is currently 50% off for presale!!

Thanks for reading! I’ll see you next week with more tips to support your pelvic floor during pregnancy and postpartum—including ways to relieve prolapse symptoms, grow your glutes (which play a big role in pelvic floor function), and more strategies to keep your pelvic floor healthy.

Gina

Founder of MamasteFit