First and foremost, congratulations as you embark on this new and exciting journey. This is a time filled with anticipation, joy, and maybe a little bit of nervousness, but don’t worry, you are not alone! The information in this Resource Guide was provided by multiple mothers (and physical therapists) at Spooner so you can be supported every step of the way.
In this guide, you will find helpful tips and advice to help you navigate motherhood with confidence and grace. Welcome to this wonderful community of mothers!
How to Prepare for Baby— Physically, Mentally, and Tangibly
Physically
Pregnancy can be tough on your body, so how can physical therapy help it? Physical therapy can help you feel more comfortable as things change. Whether it’s back pain, pressure in your hips, or feeling off balance, a physical therapist can show you gentle exercises and stretches that make a difference. They’ll help you strengthen the muscles that support your belly and back, teach you how to move to protect your joints, and even give tips for easier breathing and better sleep. It’s all about helping you feel strong, supported, and ready for delivery and recovery.
Spooner is here to help you during your pregnancy and after—view our pelvic health specialty or book an appointment with one of our pelvic floor specialists to ensure your health and well-being.
Here are some physical therapist-approved exercises to help you during pregnancy. (But remember, seeing a physical therapist for a personalized treatment plan is the most beneficial!)
Diaphragmatic Breathing
Throughout these exercises, utilize diaphragmatic breathing. In the hook-lying position, breathe in, and your stomach should rise as you do. As you breathe out, your stomach should fall. Keep your mouth closed as you breathe in and out through your nose. Your chest should remain still. Utilize diaphragmatic breathing while doing the exercises AND after to keep your pelvic floor relaxed.
Seated Thoracic Matrix
Begin by sitting in a chair. Make sure you are seated far enough forward on the chair to move freely. Move through three patterns: 1) Bend forward toward the ground. Think starting at your head and about moving one vertebra at a time as you bend forward.
Seated Thoracic Matrix in Sagittal Plane
Begin by sitting in a chair. Make sure you are seated far enough forward on the chair to move freely. Movement: Bend forward toward the ground. Think starting at your head and about moving one vertebra at a time as you bend forward. Return to the starting position and extend backward, again think about moving one vertebra at a time. Tip: As you move, think about driving your sternum in the direction of movement.
Seated Thoracic Matrix in Frontal Plane
Bend toward your side. Think starting at your head and about moving one vertebra at a time as you bend sideways. Return to the starting position and repeat to the opposite side.
Tip: As you move, make sure you are leaning directly to the side and not rotating.
Seated Pelvic Driver on Physio Ball in Sagittal Plane
Starting Position: Begin by sitting on an exercise ball, make sure your feet can touch the ground. Movement: Move your pelvis forward and backward while maintaining an upright seated position. Try moving left and right, as well as side to side.
Side Lying Clamshell
Position: Side Lying. Movement: Begin by lying on your right side with the left side you as the side you will be exercising. Bend your knees to 90 degrees, keep your feet together. Slowly lift your left knee up, while keeping your heels together. Hold as directed. Slowly bring your knee back to starting position.
Relax and repeat as directed. Perform lying on your left side to exercise your right sided muscles.
Preparation Check List Before Baby:
- Create a Nursery: Set up a safe, comfortable space with essentials like a crib and changing table.
- Stock Up on Supplies: Gather diapers, baby clothes, wipes, and feeding supplies. You can truly never have too much!
- Install a Car Seat: Ensure it’s properly installed and rear-facing.
- Baby-Proof Your Home: Secure furniture and cover electrical outlets.
- Pack Your Hospital Bag: Include clothes, toiletries, important documents, and your baby’s first outfit. Don’t forget to bring your car seat to the hospital!
- Prepare Financially: Review your insurance and budget for baby expenses.
- Food prep: Stock the freezer with meals, so you are taken care of after the hospital.
Tip: Freezers operate most efficiently when they are fully stocked!
Here are some easy recipes for lunch and dinner to keep you full and energized.
Lunch recipes:
Dinner recipes:
Preparing Mentally
Self-Care
ASK for Help & ACCEPT It! Mom, In-laws, Sisters, Aunts, Besties. Find your village and lean on them. When someone asks, “How can I help?” or ” What do you need?” don’t be afraid to accept their offer of help and support. Time becomes a precious commodity!
Pro tip: Schedule your support team to help with laundry, house chores, groceries, meal prepping, etc.
- Take a walk with your favorite playlist or friend.
- Call a “Mom” friend for a coffee or lunch date
- Schedule a REAL date with your spouse or significant other
- Take a nap. Have some tea, read a book (no baby books), put on relaxing music, and maybe even light a candle. Do whatever you need to wind down and RELAX.
Classes and Resources:
Spooner Physical Therapy – Work with pelvic floor therapy specialists to help you navigate pregnancy, postpartum, and beyond.
Baby Academy – Free live virtual classes (2 hours)
Classes cover:
- Baby care
- Breastfeeding
- Baby-safety
- Hypnobirthing
- First 6 weeks at home
- Baby sleep
- Starting solids
- Postpartum mental health
- Dad classes
- Prenatal/baby yoga
- Lamaze
Babymoon Inn – Birth center run by midwives, childbirth education series ($375 for 5 weeks, 2.5 hours/week)
Classes cover:
- Labor
- Birth
- Breastfeeding
- Newborn care
- Postpartum care
- Sibling class ($39 for 1.5 hours) Back to work (1.5 hours) Private tailored class (2 hours)
Fair Play Life – Helps partners talk about rebalancing and domestic labor/mental load
Covers:
- Documentary
- Books
- Cards
Tip: Highly recommend having this conversation before your baby comes! Your daily routine will drastically change overnight.
And Remember:
Remember, you are never alone. Reach out when you need help, lean on your fellow mothers, and never underestimate the power of your love.
May you find joy in the everyday moments, strength in the challenging times, and gratitude for the precious gift of motherhood. You are remarkable, you are resilient, and you are strong.
Spooner is here for all your needs, from pregnancy to post-partum to beyond.
Schedule an appointment with a Spooner pelvic floor therapist today!