How To Get More Power With Your Push: The Tug-of-War Technique
One of my favorite techniques to show my mama-to-be’s is the tug-of-war. The simple addition of a piece of fabric to your pushing can significantly improve your pushing power in an ultra safe, pelvic floor type of way!
Here’s whats happening: when you are pulling on this piece of fabric, you are engaging your lats (back muscles) which will open up your pelvic floor outlet and create more power without damaging the pelvic floor. You can do this two different ways:
Pulling upwards. With this technique, you would attach a long piece of fabric around the squat bar or have a partner hold the opposite end of the fabric. If using the bar attachment, place your feet up on the bar. When you’re ready to push, pull upwards on the fabric against resistance. Try this out at home and notice the power you can generate without having to bear down.
2. Pulling downwards. Some women may prefer this method or feel that they can get better leverage this way. This method may also be more comfortable in a side lying position. Simply attach the piece of fabric above your head to the bed and pull downwards towards your feet once you feel the need to push.
Here are a few tips when using the tug-of-war:
Focus on pulling the fabric towards you as opposed to pulling yourself towards the fabric. Try to feel the activation in your back muscles with this pull.
Keep your elbows at your side and palms up when pulling. This will help activate your lats more.
Communicate with your partner if they are the ones holding the other end. Have them match your resistance and let you be the guide.
Need more information on the safest way to give birth for YOUR body? Book a session with us and we will walk you and your partner through everything you need to know.
