At a glance
- Kegel and pelvic exercises, yoga, walking, and prenatal massage were the routine
- A pregnancy/birth ball helps open the hips and pelvis, and helps with sitting straight
- You can continue pre-pregnancy exercise - check with your doctor before starting anything new
- Perineum massage (its own topic) pairs naturally with this routine from week 34–35 on
Nothing fancy here - the routine that made up most of my movement in the run-up to labour.
The regular routine
- Kegel exercises and pelvic exercises - done regularly, not just when I remembered.
- Yoga - gentle, prenatal-appropriate.
- Walking - the simplest one, and the easiest to keep up.
- Prenatal massage - for the general aches, not a labour-prep technique specifically, but it helped me keep up everything else.
The pregnancy / birth ball
I got one, and it earned its place twice over: it helps open the hips and pelvis in preparation for delivery, and it made sitting upright comfortable again as the belly got bigger. Also useful for the pelvic exercises above.
What to check before starting anything new
You can generally continue whatever exercise routine you had before pregnancy, focused on stabilizing the lower back and pelvis as your centre of gravity shifts. For anything new, check with your doctor first rather than assuming it's fine.
Related, also starting around week 34 Perineum Massage: What It Is, Why It Matters, How to Do It →Filed for the recordThis is my experience plus general, publicly available information - not medical advice. Your situation may differ; always confirm with your own care provider.
Sources & further reading
- PregnancyInfo.ca (SOGC) - exercise in pregnancy
- HealthLink BC - staying active during pregnancy