Did I get your attention? Good. Because this is important. And easy. Except not because we live in a butt under, sacrum smashing kinda world.
I have a whole blog post on neutral pelvis here. But quickly.... here's what you want:
Moving on, let's do a little test. First, find your ischial tuberosities. Also known as your "sitz bones." Basically, I'm telling you to grab your butt cheeks. Maybe don't do this if you are reading this post from the library or your kids school.
Now, maybe even more important to not do this in the library, find your tailbone(coccyxx). You will have to feel inside the top of your butt crack a bit.
This, my friends, is what I call your "birth space."
Now, grab back onto your sitz bones and stand up and bend over by hinging at your hips. What do you notice?
Above is a photo of me about 45 minutes before I gave birth to my 4th child. Obviously still in the dilating phase and not yet in the pushing phase. See how my tailbone is free? That is creating a lot more "birth space" than had I done this:
Now, my pelvis is tucked under like a scared dog. There is less "birth space" in my pelvis. Try finding your tailbone and a sitz bone and tucking and untucking your pelvis. Notice what a big difference it makes in the room!
Just like I said in my last blog post about pushing, if we are scared we ARE going to react. Just like a scared dog, our tails may go under. So part of it is prenatal mental prep and a good environment and team that makes you feel supported and safe.
The other part of it is if we are sitting on our tailbones all day, or standing with our booty tucked under all day, our body is USED to that position. It's not necessarily going to magically untuck without us thinking about it a the big day! All the muscles have adapted to the tucked under position. And muscles don't magically change when the birthing time begins. So work on finding a more neutral pelvis throughout the day. And work on your double calf stretch/ hip hinge. Yes, it's stretching things. And helping with pelvic mobility. And preparing for proper squatting (I could go on and on about why I love that exercise), but it is also programming your brain that when you bend over- whether to spit in the sink after you brush your teeth OR to have a wave (contraction)..... this is just what your body does.
Have a lovely birth!! XO Lindsay
PS- Here's preggie me explaining the double calf stretch. Awwww nostalgia.
Mama Aligned is Lindsay McCoy.