I've read conflicting things — some say squats are great for labor prep, others say avoid. What's the truth?
Squats are generally excellent in the third trimester for most healthy pregnancies — they strengthen the pelvic floor and legs, improve hip mobility, and are one of the best positions for labor. The caveat: get your OB's clearance, especially if you have pelvic girdle pain, placenta previa, or cervical incompetence. When doing squats, use a wall or chair for balance, keep feet wider than hip-width to accommodate the bump, and don't go past 90 degrees. Deep squats (birthing squats) are also beneficial for cervix positioning in late pregnancy.
My midwife actively encouraged squats from 34 weeks and gave me a daily routine. Baby was in perfect position for delivery. I held onto a sturdy chair and did 3 sets of 10 daily. Listen to your body — if you feel any pelvic pain or pressure, stop and check with your doctor.
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