Staying Active in 3rd Trimester for a Progressive Birth
By Noriko Ishibashi, Doula, Prenatal Yoga Instructor and Infant Massage Specialist
From 28 weeks:
- Hands and knees swing hips for 20 minutes once a day
- Cleaning hardwood or tile floor in hands a knees position
- When you sleep, try sleeping on the side you do not favour
- Walk for 30 minutes – 3 times a week
- Squat when watching TV or when on the computer
From 32 weeks:
- All of the above
- Increase walking to 45 minutes – 3 times a week
- Before you start to walk – do Tahitian hip shakes for at least 30 seconds
From 36 weeks:
- All of the above
- Increase walking to 1-1.5 hour 3 times a week
- Before you start to walk – increase your Tahitian hip shakes to at least1 minute
You could do one entire Tahitian dance song – each day! (Fast songs are better!)
When your labour starts:
- During the day shake your hips as usual then walk as much as you can
- During the night, try to be in hands and knees position with head down
- Do hands and knees swing as much as you can
- Please check in with your caregiver before doing squat position in labour
Optimal positioning helps the baby into an anterior position, tucks the baby’s chin to the chest and makes the overall diameter of the baby’s head smaller which = the baby moving down easier and an easier birth for the mom!
Stages of Labour
1. First Stage
Cervix is moving forward, softening, thinning, and dilating
- Early Labour
- Dilation: 0-3 cm
- Labour duration: 5-30 hours
- Contration frequency: 5-30 min
- Contraction duration: 30-45 sec
- Active Labour
- Dilation: 3-7 cm
- Labour duration: 8-18 hours
- Contration frequency: 3-5 min
- Contraction duration: 45-60 sec
- Transition
- Dilation: 7-10 cm
- Labour duration: 2-4 hours
- Contration frequency: 3-5 min
- Contraction duration: 45-60 sec
2. Second Stage
- 10 cm until birth
- 1-4 hours PUSHING
3. Third Stage
- 5-45 min
- Delivery of the placenta
4. Fourth Stage
- 1-4 hours
- Early postpartum period
311 contractions
contractions every 3 mins, lasting 1 min, this pattern for 1 hour
Labour & Birth Positions
Alison’s Hot Tips for Successful Latching
Feeding Your Newborn Baby | PDF
(This document focusses on chest/breastfeeding.)
- Mama-led vs baby-led latch
- Baby to breast (not breast to baby)
- Tummy to tummy
- Nipple to nose
- Burger boob
- “U” or “C” shaped hands
Nipple care: expressed milk, air time & lanolin (or nipple butter)
Postpartum Adjustment
Baby Blues
- 80% of mums
- Can last 1-2 weeks
- Matresence is normal and expected
- Natural response to changes
- Allow yourself to feel the feels without guilt
Postpartum Depression
- 17% of mums (10% of supporting partners)
- can occur immediately or up to 1 year post delivery & can last 1-2 years
Signs of postpartum depression
- decrease in appetite
- decreased concentration
- hopelessness
- anxiety
- can’t function
- disconnection
- anger