Only about 4 percent of babies are actually born on their due date. The rest are born before or afterward. If you want to induce labor, there are exercises that you can do to help. These exercises are also a good idea to begin doing because they will help your body prepare for labor. A number of muscles are involved in giving birth, and you can ensure that you have an easier time by preparing your body earlier. Read on to find out more about exercises to induce labor.
The Best 8 Exercises to Induce Labor
These exercises are completely natural ways to help your body to prepare for birth. If you have already gone past your due date, they can also help to induce labor.
1. Kegel Exercises
Kegel exercises can be done to help with pregnancy, and they can also help alleviate urinary incontinence. These wonderful exercises are also known as pelvic floor exercises. They are often used by women who are overdue and who would like their labor to start. Basically, these exercises target the muscles along your pelvic floor. These muscles are known for playing an important role in labor.
You can do these exercises by releasing and contracting the muscles in your pelvic floor. Do this for about 10 to 15 minutes every day until you give birth. If you do these muscles each day, it will help you have an easier, more comfortable delivery.
Birth balls look like a lot of fun, but they are also amazing for helping you exercise as you approach your due date. They help you to have an easier birth, which is especially important if you plan on giving birth naturally. To make sure that you are doing these exercises safely and correctly, talk to a professional instructor first. You may also want to your doctor before doing any of the exercises on this list just to make sure that it will be safe for your body.
To do this exercise, you need an exercise ball. Leaning against the ball helps to reduce the pressure on your pelvic muscles and lower back. In addition to reducing your pain level, it also helps you to prepare your body for giving birth.
3. Stair Climbing
Your due date just passed and you are willing to do anything to give birth. If you want to induce labor, try climbing a few flights of stairs. Do this slowly and limit yourself to just a few flights. The motion should help make your baby’s head move into the birth canal. It also raises your heart beat. As you climb, it opens up your pelvis and presses down on the cervix. This helps to encourage your cervix to dilate. All of these factors can help prepare your body for labor and get the contractions to start.
Walking is an easy, simple exercise for preparing your body for birth. Walking every day is amazing for your body and is the type of low-impact aerobic exercise that is perfect during pregnancy. This simple exercise prepares your body for birth and helps to induce uterine contractions. If you were on bed rest for your pregnancy or rarely exercising, it can stimulate labor to happen. The gravity and motions of walking also help your baby move to the lower part of your uterus. This can also cause the cervix to dilate, which helps prepare your body for labor.
Lunges might not be a lot of fun, but they can naturally induce labor. Start by standing with both of your legs together. With one leg, take a large step forward. One leg is forward with the knee bent, while the other leg is behind it. Then, return your outstretched leg to the starting position and do the other leg.
You can modify this exercise by using a wall or doing a vertical lunge. A vertical lunge is designed to stretch your tail bone and lower back. Bring one leg up toward your chest before switching to your other leg. You may want to have something nearby to hold on to so that you do not lose your balance. Another way a vertical lunge is to use a wall. This helps you to balance and takes some of the pressure off of your body. Both of these lunging options help your baby to move downward into the birth canal and can help to induce labor.
Squatting is an excellent way to jump start your labor. It uses gravity to push your baby downward and is completely natural. You can do this exercise at a public park or in the privacy of your home. Like the name suggests, the exercise is basically you moving from a standing position into a squat position and back up again. If it is uncomfortable to go too far down, you can modify the squat so that it is more comfortable for your body.
This exercise involves sitting on the floor with the bottoms of both of your feet touching each other. Use your elbows to push your knees down toward the floor and stretch your thighs. If you need back support, do this exercise next to a wall. You should remain in the stretch for at least 10 to 15 seconds. You can repeated it 5 to 10 times.
This stretch helps to increase the flexibility of your pelvic joints. It stretches and strengthens out the muscles in your thighs, pelvis and back. This exercise also eases the blood flow to your lower body. As a result of all of these features, it helps to make your labor a little easier.
8. Pelvic Rocks
This is also known as a pelvic tilt. It is one of the best exercises for inducing labor naturally. Luckily, it is easy to do and can be done in the comfort of your home. All you have to do is lie down on your back. Your feet should be on the floor, and your knees should be bent. Now, flatten your back against the floor, but bend your pelvis up toward the ceiling. Hold this position for 10 seconds. Then, release before doing it again. You can do this twice a day for 10 minutes at a time to prepare your body of labor.