8 Safe Exercises To Induce Labor Naturally
You are in the last weeks of pregnancy and it’s getting really difficult and uncomfortable, right? You’re waiting and waiting, and there’s no sign your baby wants to get out into this beautiful world.
Labor is considered among one of the most difficult stages before the delivery. It is a natural process by which the fetus and the placenta leave the uterus and occurs in three stages before an infant is born. Problems including sleeplessness, back pain, swollen feet and acid reflux, among others arise and you feel excruciating pain.
But, there’s no need to worry. You can induce labor naturally and there are some safe exercises that you can try out at your home. Not only are they safe, they are easy too.
Try out these 8 safe exercises to help you induce labor naturally during pregnancy.
If someone has ever told you not to squat during pregnancy, never take an advice from them again.
Squats are considered as one of the safest exercise during pregnancy that prepare you for labor and child birth. From getting you in really good shape, and helping baby to move down near to the pelvis, squats help you to induce labor naturally.
In order to squat, you need to stand with feet shoulder width apart and lower yourself into a squat position gently. Keep your back straight and never let your knees protrude for about 10 to 30 seconds. Then, get back to a standing position pushing your upper body from your knees.
Repeating this process for about 10-20 times daily will also help you to alleviate back pain during pregnancy.
Are you taking rest on your bed the whole time waiting to see your baby come up to this beautiful world? Well, you need to start walking if you want to make that happen early.
Yes, taking a simple walk daily comes with a lot of benefits. Though walking is a low-impact aerobic exercise, it’s easy to perform and is really an effective means to induce labor naturally. When you enter active labor, walking and moving around in upright position helps the labor process and also gets your baby into an ideal position.
However, you need to understand that the answer to “how much does walking help induce labor” does not apply the same in all pregnant women.
3. Pelvic tilt
Pelvic tilt, often known as the pelvic rock is a simple exercise that can be done at home to induce labor naturally. All you need to do is find a good space to lie down on your back, bend your knees and keep the foot on your floor. You also need to make sure that you don’t arch your shoulders.
Pelvic tilt helps to strain your muscles while it also keeps the pelvic joints loose to get your baby into a better position.
Put on your favorite music and do it about 5 to 10 minutes every day and this exercise will help you for better fetal positioning giving you comfort during the labor.
Most exercise instructors might not consider sitting as an “exercise.” But, when your belly has grown so large and you’re going through labor, a proper sitting position can help you ease the pain, strengthen your body and stabilize the pelvis.
Sitting just does not mean anywhere. Try avoiding beds, gliders and soft couches and always make sure that you sit in an upright position with your pelvis pent forward. Replace the regular chair with the exercise ball to keep your pelvis aligned.
You can also go outdoors and pick up sports like kayaking that offer great health benefits even during the times of pregnancy.
You can also try different positions including cross legged where you stretch your legs and push the uterus forward. One benefit of doing this exercise is that people won’t even know how helpful sitting is to induce labor naturally.
Another easy exercise that can help you transcend into labor naturally is leaning. The best part is you can lean on everything; on counters, walls, tables and even people anytime, all the time.
You can also buy a birth ball to make leaning more fun as it’ll help you to exert pressure on your back and loosen the pelvic muscles so that the delivery process becomes easy. Start rolling on the exercise ball and your body will prepare itself for natural labor in no time.
Stretching muscles below the hip, on the back, thighs and pelvis is what butterflies can do. Also called tailor sitting, butterflies is a simple exercise which also makes the pelvic joints flexible to helps to induce labor.
You can do it anyway you want to. Get in a sitting position, find a wall to support your back and put your feet together. Press the knees with your hands and try to stretch your inner thighs.
You can also have someone assist you to stretch your thighs more. Perform this exercise for about 5 to 10 minutes and you’re all set.
7. Stair climbing
You must have gained a lot of weight and climbing the stairs might be the last thing you’d want to do. But, fear not as climbing a few flights of stairs can help you towards safe labor.
Climbing stairs might be difficult at first, but it works like charm and will prepare you for the stressful situation you’re going to have next. Climbing will help you to maintain your blood pressure and position your baby properly while also opening the pelvic region and starting the contractions required to ease the labor.
If you’ve never exercised or done yoga before, you can have poor posture causing your uterus to be cramped and twisted. This can create a lot of pressure for your baby inside your bump to get into a good position. This is where lunges can help you with.
An exercise that can help to untwist the lower uterine ligaments, lunges also prepares you for easy labor. Stand and put one of your leg ahead and maintain a bent knee position. You ca either try vertical lunge or push against the wall while maintaining a similar position.
If it’s getting difficult, take help from your partner and try to flatten your lower back as much as you can until you feel it burn. Hold the position for about 30 seconds and repeat for about 3-5 times every day.
What exercise are you most comfortable with during the pre-delivery stage during pregnancy? Write us in the comments below!