Squatting bar birth

Squatting Birth: Benefits, Drawbacks, Preparation

When you hear the word “labor,” you may think about lying in a hospital bed, having contractions. But the thing is, lying down may be the last thing you feel like doing when you’re birthing a baby.

More and more people are choosing to labor in all different sorts of positions, including a squat. The squatting position allows gravity to do some of the hard work and may even have other benefits for both you and baby.

Paige Schwaiger at Mountain Midwives notes that “when you want the ketchup to come out of the bottle, you don’t lay the bottle down.” She explains how “it’s the same when you want the baby to come out.”

Yet a supine (lying down) position for birth is typically the most common — and most likely the one you’ll experience.

Why? Well, this results from various cultural and historical factors, as well as the pervasiveness of this position in modern medical training. Beyond that, delivery rooms are set up in such a way that birthing while lying in bed often makes the most sense, due to things like lack of space.

There are various other alternative birth positions, including:

standing
squatting
hands/knees
sitting
lying on your side

The idea is that moving your body during labor may help you feel more in control and may also help your baby make their way to their final destination.

Squatting, in particular, allows gravity to do some of the work of helping baby descend the birth canal — it may even increase the pelvic diameter!

Delivering in a squatting or other non-supine position has numerous potential benefits for both you and baby.

They include:

fewer injuries to the perineum (tearing, etc.)
less vulvar edema (fluid swelling)
less blood loss
shorter first and second stage of labor
less use of pain relief (epidural) during labor
wider pelvic outlet dimensions, which may ease delivery
fewer heart rate issues for baby
lower chance that baby will need to go to the neonatal intensive care unit (NICU)

One 2007 study compared women birthing in the squatting position with others who birthed while lying down. Those who squatted didn’t experience second- or third-degree tears compared with 9 percent of the non-squatting group.

Instrument delivery (forceps) also wasn’t needed as often for the squatting group — 11 percent versus 24 percent. And there weren’t any cases of a retained placenta or postpartum hemorrhage in the squatting group, compared with 4 percent and 1 percent in the non-squatting group, respectively.

In general, researchers conclude that you should be encouraged to birth in the position you find most comfortable whenever possible. Doing so may help your body relax and improve the overall birthing experience, which is important physically but also psychologically.

Some experts say the type of squat you practice and use during labor and delivery makes a difference in its effectiveness.

For example, there are parallel squats, which involve bending down so your buttocks don’t go lower than your knees, and then there are deep squats, which involve dropping your buttocks as low as your ankles.

Mindy Cockerman at Lamaze International explains that deep squats may increase your chances of developing hemorrhoids, a low lying placenta, and low umbilical cord vessels — or it may even put your baby in a breech position.

She also warns that too many squats in late pregnancy (weeks 34–38) may affect your baby’s engagement, possibly contributing to posterior presentation.

During labor, squatting may be tiresome, particularly if you haven’t prepared to be in this position for long periods of time. Squatting may also make fetal monitoring more difficult.

Some experts also say it may make the mother’s participation in delivery more difficult (for example, reaching down and holding your baby as they emerge from the birth canal).

Speak with a healthcare professional if you wish to birth in the squatting position.

Some hospitals may have policies about birthing in bed or other guidelines you’ll need to follow. Others may be fine with this position, but it’s a good idea to get on the same page before the big day arrives. You’ll definitely want to make sure your provider is comfortable with this type of delivery.

That said, if you’re hoping to use an epidural during your labor and delivery, squatting may not be for you.

An epidural may make it difficult or nearly impossible to stand or squat on your own. You may try squatting supported by your partner or a doula, but even with support, it may be difficult or unsafe.

You may also not be eligible for another reason, as determined by a healthcare professional. For example, squatting may not be a good idea if:

You need extra monitoring.
Your baby is showing signs of distress.
You have certain conditions that would make a non-supine position dangerous to you or your baby in some way.

Birth is a marathon and not a sprint. Prepare your muscles so they have the endurance they need for the task ahead.

You can practice squats throughout your pregnancy to strengthen the quadriceps muscles in your thighs. Sitting or gently bouncing on a birth ball can also be helpful, as it strengthens your core muscles and helps with posture.

Stay in a squat for around the length of a contraction (60 to 70 seconds), but don’t actually push or bear down when in the position. And take note of any help you’ll need to get into a squat or any props that make it more comfortable.

Also focus on the form of your upper body. In non-supine positions, your upper body should be curved forward, with your chin tucked. This shape of the body helps baby descend the birth canal.

As you practice, note your upper body and inform your partner, if you have one, to help remind you of these positions during labor.

You’ll probably discover that many hospitals and doctors know about the benefits of squatting during labor and delivery. As a result, various tools may be available to you to help you assume this position as you progress.

These tools may include:

Birth ball (yoga ball). A birth ball allows you to sit or drape your upper body over the ball to assume a squatting position.
Squat bar. Ask your hospital or birthing center if they have birthing bars or squat bars attached to the hospital bed to help with squatting.
Birthing stool. Also ask about a birthing stool. This seat-like device allows you to sit low, almost like when you’re having a bowel movement. It also has space so your baby has room to exit your body.
CUB support. You may consider purchasing a CUB support device that inflates and acts as a birthing stool but can be used in your hospital bed. Not all hospitals or providers will be familiar with this tool, so you may want to ask about it before spending money.
Partner assistance. You may also ask your partner or doula to support your upper body while you squat.

And if you want to squat during your labor, you don’t have to stay in this position the entire time.

Take breaks as necessary to allow your body to rest. Breaks will also likely be needed from time to time so a healthcare professional can monitor your progress and your baby’s health.

Shop birthing aids online

Birth ball
Peanut labor ball
CUB support

If you’re planning a home birth, you can most certainly add squatting into your birth plan. Speak with a midwife about this position, its benefits and drawbacks, and ways you may incorporate it into your own labor and delivery.

If you plan to have a doula attend your birth, also bring it up with them and ask what tools, like a birth ball or stool, you may want to gather to help make this possible.

It’s important to understand that while squatting does potentially help speed up labor and provide other possible benefits, it doesn’t guarantee a safe, fast, or otherwise easy birth.

Issues may still arise during a home birth that can necessitate a change in plans. So, be sure to stay flexible and have a plan B if things don’t progress as anticipated.

Siobahn Miller at The Positive Birth Company explains that all babies and all pelvises are different, so there’s really no single ideal labor or birthing position. Instead, try moving around and finding a position that feels best for you.

Squatting may feel great and get things going for your body and baby. Or you may prefer something different.

If you have any questions, speak with your provider about squatting and other non-supine positions, how they may help, and any other situations you’ll need to consider with your own birth.

Squatting Birth: Benefits, Drawbacks, Preparation

Yet a supine (lying down) position for birth is typically the most common — and most likely the one you’ll experience.

There are various other alternative birth positions, including:

standing
squatting
hands/knees
sitting
lying on your side

The idea is that moving your body during labor may help you feel more in control and may also help your baby make their way to their final destination.

Squatting, in particular, allows gravity to do some of the work of helping baby descend the birth canal — it may even increase the pelvic diameter!

Delivering in a squatting or other non-supine position has numerous potential benefits for both you and baby.

They include:

fewer injuries to the perineum (tearing, etc.)
less vulvar edema (fluid swelling)
less blood loss
shorter first and second stage of labor
less use of pain relief (epidural) during labor
wider pelvic outlet dimensions, which may ease delivery
fewer heart rate issues for baby
lower chance that baby will need to go to the neonatal intensive care unit (NICU)

Some experts say the type of squat you practice and use during labor and delivery makes a difference in its effectiveness.

She also warns that too many squats in late pregnancy (weeks 34–38) may affect your baby’s engagement, possibly contributing to posterior presentation.

During labor, squatting may be tiresome, particularly if you haven’t prepared to be in this position for long periods of time. Squatting may also make fetal monitoring more difficult.

Some experts also say it may make the mother’s participation in delivery more difficult (for example, reaching down and holding your baby as they emerge from the birth canal).

Speak with a healthcare professional if you wish to birth in the squatting position.

That said, if you’re hoping to use an epidural during your labor and delivery, squatting may not be for you.

An epidural may make it difficult or nearly impossible to stand or squat on your own. You may try squatting supported by your partner or a doula, but even with support, it may be difficult or unsafe.

You may also not be eligible for another reason, as determined by a healthcare professional. For example, squatting may not be a good idea if:

You need extra monitoring.
Your baby is showing signs of distress.
You have certain conditions that would make a non-supine position dangerous to you or your baby in some way.

Birth is a marathon and not a sprint. Prepare your muscles so they have the endurance they need for the task ahead.

Also focus on the form of your upper body. In non-supine positions, your upper body should be curved forward, with your chin tucked. This shape of the body helps baby descend the birth canal.

As you practice, note your upper body and inform your partner, if you have one, to help remind you of these positions during labor.

These tools may include:

Birth ball (yoga ball). A birth ball allows you to sit or drape your upper body over the ball to assume a squatting position.
Squat bar. Ask your hospital or birthing center if they have birthing bars or squat bars attached to the hospital bed to help with squatting.
Birthing stool. Also ask about a birthing stool. This seat-like device allows you to sit low, almost like when you’re having a bowel movement. It also has space so your baby has room to exit your body.
CUB support. You may consider purchasing a CUB support device that inflates and acts as a birthing stool but can be used in your hospital bed. Not all hospitals or providers will be familiar with this tool, so you may want to ask about it before spending money.
Partner assistance. You may also ask your partner or doula to support your upper body while you squat.

And if you want to squat during your labor, you don’t have to stay in this position the entire time.

Take breaks as necessary to allow your body to rest. Breaks will also likely be needed from time to time so a healthcare professional can monitor your progress and your baby’s health.

Shop birthing aids online

Birth ball
Peanut labor ball
CUB support

If you plan to have a doula attend your birth, also bring it up with them and ask what tools, like a birth ball or stool, you may want to gather to help make this possible.

It’s important to understand that while squatting does potentially help speed up labor and provide other possible benefits, it doesn’t guarantee a safe, fast, or otherwise easy birth.

Issues may still arise during a home birth that can necessitate a change in plans. So, be sure to stay flexible and have a plan B if things don’t progress as anticipated.

Squatting may feel great and get things going for your body and baby. Or you may prefer something different.

If you have any questions, speak with your provider about squatting and other non-supine positions, how they may help, and any other situations you’ll need to consider with your own birth.

Exercises | Lawker

Foot exercises and buttocks

Exercises for the back and hands

Exercises for breasts and hands

Exercises for shoulders

Exercises for abdomen

Some believe that it is necessary to get the result exercising at home is impossible. They cite the imperfection of sports equipment and the inappropriate, relaxing homely atmosphere as arguments.

In fact, if a person is really motivated to create his ideal body, he will "plow" even at home, even in the gym. And if there is no motivation, then the person in the gym will, slowly walking among the simulators, take selfies, talk, not strain and, as a result, have no result.

Now about inventory. In fact, organizing your own home sports corner is a business to come. Of course, buying a bunch of equipment at once is expensive and also pointless, especially if you haven’t practiced before.

Beginner girls, as well as women after the birth of a child, should start training without any equipment at all. Exercises such as squats, lunges and various leg abductions (squatting, lying on your side, standing and knee abduction) should be performed without weights at first. This is especially important for such complex coordination exercises as squats and lunges - it is necessary to hone the technique.

Exercise N1 for a beautiful chest and arms - push-ups, in general, in principle, does not require any equipment. For various bench presses and pulls, for the first time, 1.5 liter water bottles can be adapted. Some people, in the absence of equipment, also use backpacks, bags or bundles of books, a bucket of water and other improvised items as loads.

Rubber expanders or weight cuffs can be the first purchase in your crotch. An expander is a must-have item for anyone with back pain or posture problems; a universal simulator that costs a penny and does not take up space. Leg cuffs are for those who dream of a beautiful butt :) Advice: buy cuffs with an adjustable load of at least 5 kg. They can also be used as dumbbells.

For more "advanced" workouts, you will need more serious loads and you can buy stacked dumbbells. At the beginning, these can be light weight dumbbells, you can gradually buy additional disks for them. Also, a wall-mounted horizontal bar-bars will be an excellent purchase, in combination with rubber expanders, this is practically a gym in your home!

And the final touch - for the most maniacs - is the purchase of a barbell. For a heavy barbell, a rack is required from which this barbell can be taken, but if you already have bars, they can be used as a barbell rack.

As a result, you can have a complete set of equipment at home, and if you buy it gradually, it will turn out to be cheaper than a subscription to even the most scruffy gym. At the same time, the inventory will remain with you forever and you get all the benefits of exercising at home - saving time, the absence of people - staring, stinking, occupying the simulators you need, etc. :)))

Knee pain when squatting and standing up - what to do

Article content

A little about the knee
Situations in which knees can hurt
Causes of pain in the knees
Onset of arthrosis
Danger for adolescents involved in strenuous sports
Deformity of the joint due to flat feet
How to deal with sudden pain 904

The knee joint is intricately organized and regularly experiences heavy loads. Therefore, it is not surprising that the knees hurt after training, walking up the stairs, getting up from a chair. Often the cause of the pain lies in arthrosis or destruction of the articular cartilage of the knee.

A bit about the knee

The knee joint has very limited mobility. It allows you to bend the leg in one projection and turn it a little. And most importantly, anatomically from birth, protection against bending the knee back is provided. Otherwise, we would not be able to stand on straight legs.

All mobility is provided by a complex of ligaments of the knee joint and cup. The main materials that form the knee are cartilage and elastic fibers.

Let's also note about the pathological tuberosity of the tibia in children, later you will understand why we said this. Therefore, they may complain that the knee hurts when squatting.

Friction is known to occur inside the knee between moving parts. It is minimized by joint fluid. The joint itself is located in the articular bag.

Thus, if the knee hurts, then the causes of pain should be looked for in:

bones;
joint;
bundles.

In what situations knees can hurt

Most often knees hurt when squatting and standing up. Less often - only after a squat. Improperly performed leg presses, squats, lunges can initiate knee injury.

Most often, during heavy leg exercises, it is the knees that suffer, not the ankles or hips. It's just that they're under the most stress. It would seem that the ankle is under even greater stress, because it bears all our weight. But he never bends like a knee. In general, he also gets well. It just isn't that complex.

Knee pain can accompany both barbell and barbell squats. And sometimes without it. Or you may feel pain even without training while sitting at home. Why? Perhaps you are overweight, or a very sedentary lifestyle, and another thousand and two reasons for inflammation of the knee joint.

Causes of pain in the knees

The stress that the knee joints experience destroys them over time. It should be remembered that the resource of each part of our body is limited. When this resource is exhausted, the regeneration processes cease to outpace the destruction process. The countdown starts. For example, at first a person feels pain with arthrosis, and then a joint is changed for him. Therefore, you should be very attentive to the first signs of problems.

Onset of arthrosis

The modern world erases the age limits in arthrosis. Arthrosis can be local in nature (for example, only the knee joint) and polyarthrosis. And also it can be of an infectious plan (chlamydia can provoke it) and trophic, associated with a lack of nutrition.

Trophic problems of the knee joint occur if you do not have enough joint-forming substances in your diet or if the blood supply to the cartilage of the knee is disturbed.

Osteoarthritis is manifested by acute or dull pain during movement. Most often, knees hurt after training and during it. Treatment is prescribed by a doctor.

Without treatment, the situation may worsen to such an extent that the pain will haunt you even at night when you lie in bed. She won't let you sleep. Then you have to make a prosthetic knee joint and forget forever what a leg press or squat is.

If you feel even mild pain, it is better to postpone weight training until you consult your doctor. Until then, practice with an empty bar.

Danger for teenagers involved in strenuous sports

Knees hurt not only with arthrosis. Another unpleasant thing that can happen to the knee is Osgood-Schlatter disease (that's what we talked about at the beginning). It is characterized by the formation of a painful bump under the patella on the tibia.

Such a bump is found in adolescents aged 11–15, regardless of gender, who are actively involved in sports. Therefore, a teenager may complain that his knee hurts when squatting.

When moving, pain in the knee is due to the proximity of the lump to it. She is already painful, and then there are constant jumping, running. This disease goes away on its own. The bump often disappears even if there is no treatment. Sense to carry out treatment, as a rule, is not present.

Joint deformity due to flat feet

Flatfoot is a dangerous enemy. Because of it, the foot incorrectly becomes on the supporting surface. The entire skeleton suffers from this, starting with the ankle and ending with the neck. From flat feet, the big toes, knees are deformed, the hip joints are destroyed, and the head hurts.

If the problem is not solved, the process of destruction of the knee cartilage is inevitable. Excessive load on the knee, caused by the wrong position of the foot, will gradually “kill” it.

With insufficient intake of joint-forming substances, the process will only accelerate. That's why you need to eat right and balanced.

It is desirable to cure flat feet from childhood, at this time the skeletal system is actively growing and changing. Special gymnastics will help you with this. In adolescence, it is already more difficult to change anything.

To minimize the negative impact on the joints, it is better for people with flat feet when squatting with a bar or barbell to put special orthopedic insoles in their shoes.

Often with arthrosis, flat feet are also found. Treatment of flat feet for adults is no longer available, you can only slightly improve the condition of the feet.

Injuries: gradual and sudden

Now let's talk about injuries in the gym. When working with weights, a neck, you can get injured immediately, or gradually, systematically violating all the laws of power loads.

Need to know which exercises are dangerous for the knees: leg press, squats and lunges. If you do not follow the correct technique in each exercise, you can easily get diseases of the knee joint even for a healthy person and have contraindications for training.

The leg press is considered less dangerous than the squat. Lunges, like squats, are the most painful. Injury treatment is a must! It is necessary to eliminate the causes of pain.

Let's see why knee injuries can occur during training. Note that these are not all causes of injury, but the most common:

One of the rules of squats or lunges is that the knee should not go beyond the line of the big toe. Squatting otherwise is harmful, there will be injuries.
Don't straighten your knees while doing leg presses or calf pumps. The knees are slightly bent. This was invented so that the legs did not relax. Indeed, in a straightened state, the knees snap into place, and you can slightly relax the muscles - the weight will not fall anyway. And most of the load will fall on the knee joint - again, damage to the knees, leading to injury.
The bench press or squat must not be done with the knees inward. Remember - the knee looks in the same direction as the toe.

With arthrosis, it doesn't matter how you squat. Any high load is harmful. Pain can appear at any time: before and after the squat.

Often people try to save a sore knee by rubbing in various remedies and ointments. This can be done, but such treatment in many cases is useless.

Hypothermia causes additional damage to your knees. This is especially true for girls who love to wear a short skirt and thin tights in winter.

How to deal with pain

Going to the doctor will not always reveal the cause of the pain. It often happens that the doctor will spread his hands and say that you are healthy. This happens because the signs of arthrosis are not detected on the MRI in the early stages. In the early stages, a crunch in the knee can give you away. Although some live with it all their lives without progression, not knowing about any arthrosis.

If you haven't been diagnosed with anything, try this:

Find out where your knees hurt when you squat. If you can do an incomplete squat without pain, do it.
Do the same leg press. Pain is your compass.
Tie your knees with elastic bandages. You can wrap it up not very tight - so that you can walk the whole exercise with bandages. Often this helps. Work the first time with an empty neck, and not with a heavy barbell.
Warm up well - best on an exercise bike. It is he who will provide the maximum safe warm-up for your knee apparatus.
You can use warming ointments. But remember, if your skin is sensitive, you will only get hurt. The skin will burn, and if you wrap it with bandages, you won’t be able to practice at all.
Increase the weight gradually and slowly. As a pain researcher, you need to be clear about when pain starts and what can be done without it. Pain is your guide and red light.
Supplement with chondroitin and glucosamine, vitamins, and unsaturated fatty acids as a supplement or naturally.