Category: Chapter 5 – THE SQUATTING AND HIP STRETCHING POSES

THE SQUATTING AND HIP STRETCHING POSES 

Stretching the muscles around the hip joint is an excellent preparation for labor. The bound angle pose and squatting pose can be used as actual labor positions. 

These poses are effective when they are performed with breathing awareness. Remember to move on an exhalation. Hold the new position for a few breaths before increasing the stretch. Be patient and allow the muscles to release slowly. 

The introduction to Chapter 1 stated that the position of the pelvis determines the curves of the spine. The balance of the muscles, tendons, and ligaments deter- mines the tilt of the pelvis. The varied postures in this section develop the flexibility needed to keep the pelvis upright and the lower back pain free. 

Performing the squatting poses (pp. 56-58) regularly opens the pubic symphysis, the junction of the pubic bones, which may facilitate labor.

Sciatica, an inflammation of the sciatic nerve causing pain down the back of the thigh, is common during pregnancy. The roots of the sciatic nerve originate in the lumbar and sacral vertebrae and pass down the back of the thigh. Sciatica during pregnancy has many causes. Supporting the added weight of the uterus may create tightness in the lower back, side of the hips, and buttocks. If sciatica is caused by tightness in these muscles, then the leg over leg stretch (p. 63) may alleviate the pain.

To avoid overstretching the ligaments, stretch the muscles of the hips slowly and carefully. 

Do not remain in the squatting pose for a long time. Move in and out of the pose during labor. The downward pressure may cause nerve compression. Stretch out the legs between contractions. 

Stand with back to wall. Place buttocks to wall, bend knees, separate feet, and move feet forward.

Increase bend in knees, squat down until thighs are almost parallel to floor, feet are flat on floor, and legs are a comfortable distance from wall.

Place elbows and forearms on inner thighs. Inhale and gently press knees apart. Exhale and lengthen spine forward away from wall. Hold until back feels stretched.

Release, stand upright, and rest with back pressed to wall. In last trimester, per- form pose while sitting on front edge of chair seat, widen thighs with forearms, and lift and lengthen spine away from chair seat.

This posture strengthens front thigh muscles, stretches inner thigh muscles, and elongates spine.

Sit on firm pillow or stack of blankets. Widen knees apart and turn feet out.

Place elbows to inner thighs and press palms together. Inhale and press elbows sideways. Exhale and relax inner thigh muscles. Lift chest and elongate spine.

When stretch becomes easy, widen legs and increase outward pressure of elbows on inner thighs.

Hold squat for 2 minutes. Release pose and fully extend both legs. Lean back on hands and relax top groin area.

After standing or walking, supported squatting brings relaxation. During pregnancy squatting helps pelvic floor muscles to relax. Squatting during labor, with support of pillows or labor coach, may facilitate birth.

Stand with back to wall. Separate feet, bend knees, and squat with back resting on wall.

Widen knees and turn feet outward for stability. Place elbows to inner knees and press palms together.

Inhale and press knees apart with elbows. Exhale and stretch spine up wall. Allow tailbone to move toward floor and muscles of lower back to relax.

Hold pose for 2-3 minutes. Release, sit on floor, stretch out both legs, and allow inner thighs to relax.

Squatting stretches calf muscles and inner thigh muscles. Lower back muscles are stretched and backache is relieved. Squatting may facilitate labor by helping to open the pubic symphysis in the pelvis.

Pose may be done on rug or with back to wall. Sit on small pillow or folded blanket. Bend knees outward and press soles of feet together. Hold ankles and draw feet in as close as possible to pelvic floor.

Place hands on floor beside hips. Inhale and lift entire spine upward. Exhale, relax inner thigh muscles, and release knees downward toward floor.

Place palms on inner thighs. With an exhalation, press thighs gently toward floor to increase inner thigh stretch.

When stretch becomes easy, bend forward from hips, maintain straightness of spine, and extend hands forward on floor. To release, sit upright and extend both legs.

This pose increases hip flexibility, stretches inner thigh muscles, and is a comfortable position during labor. 

Place wedge shaped stack of pillows 1 1/2 to 2 feet from wall. Lie on pillows with narrow edge of wedge against tailbone. Pillows lift head and torso higher than hips.

Bend and widen knees. Turn feet out slightly and place feet flat on wall. Adjust distance from wall and space between feet for comfort and stretch. 

To increase stretch in hip joints, lower feet toward floor. Place hands on inner knees and gently press knees toward floor. Perform each stretching movement on an exhalation. Concentrate on relaxing hip joints.

To release, bend knees to chest, roll over onto one side, sit up, and rest in a comfortable sitting position.

This pose prepares for labor by stretching hip muscles.

Lie on wedge-shaped pillow pile with narrow edge of wedge against tailbone. Support head with small pillow.

Bend left knee and hold left foot with both hands. Straighten and extend right leg on mat. Right thigh rolls inward, and right knee and toes face ceiling.

Inhale and lift left foot until bottom of foot faces ceiling. On an exhalation descend left knee toward floor beside body. While stretching, maintain alignment of right leg.

Release and extend left leg. Bend right knee and pull foot toward floor. After completing both sides, bend knees, roll onto one side, and come up to a sitting position.

This pose increases rotation of thigh bones in hip sockets and stretches back thigh muscles.

Lie on wedge-shaped pillow pile with narrow end of wedge against tailbone. Sup- port head with small pillow.

Bend right knee and hold outer side of right shin with both hands. Hold above ankle bone and relax right foot. Straighten left leg on mat. Extend left foot and ad- just leg until toes and knee face ceiling.

Inhale and lift right foot until right shin is parallel to floor. Exhale and pull shin closer toward chest. Stretch will be felt in right hip and back thigh muscles.

Release and extend right leg. Bend left knee and pull shin toward chest. After completing both sides, bend knees, roll onto one side, and sit upright in a comfortable pose. 

This posture stretches back thigh muscles and increases hip joint flexibility.

Sit on mat with legs outstretched. Bend both legs, place feet on floor. Fold left leg under right. Cross right leg over left. Align knees one over the other in line with navel. If hips are tight, knees may not touch each other. Elevate buttocks on pillow if necessary.

Lean back on hands, press down, and lift chest and spine. To increase hip stretch, lean back on left hand and gently press right knee toward floor.

When pose becomes easy, cross forearms and press down on right leg. To add a twisting movement, place left hand to outer right thigh, right hand on floor, lift chest, and twist torso toward right. Release and reverse position of legs.

After completing both sides, extend legs and rest. 

This pose stretches sides of hips and may relieve sciatica.