Natural Ways to Induce Labor

Exercises that help start labor

In the last weeks of the third trimester, many women are not only uncomfortable with the volume of the gut and the weight of the baby, but also anxious about the imminence of labor. Generally, all women have an estimated due date based on the onset of pregnancy and the different ultrasounds and tests performed by specialists. That is why, if the proposed date has passed and labor has not started yet, many women choose to carry out certain activities and exercises that can help it to start.

If this is your case, we will explain how to induce labor from home with a series of simple exercises.

Exercises to induce labor from home

First of all, it is important that you talk with your doctor about the suitability of performing these exercises at home, if when the proposed date arrives to give birth, you have not broken your water, you do not have contractions or you do not feel that labor is close. In case you have a normal delivery and your obstetrician considers these natural practices adequate, you can favor the positioning of the baby and the alignment of the mother’s body through physical exercise. They are low-impact exercises that help the baby get into an optimal position, that is, with the head down and facing your back.

Exercise 1: Position Your Feet Properly

Due to the position that is usually adopted during pregnancy, many women tend to spread their legs when sitting, walking, etc. and to place the feet in a less natural position, placing them at ten to ten. However, simply placing the feet in parallel can help separate the pubic bones, this creates more space in the lower back and promotes labor.

Exercise 2: maintain good body alignment

It is common for many women to change their posture when walking to support the weight of the belly, pushing the belly forward when standing or walking. Instead, try to stay aligned with your hips at the ankles, avoiding slouching more than necessary.

Exercise 3: Sit on a birthing or Pilates ball

Many midwives and obstetricians recommend working on a birthing or Pilates ball in the final stretch of pregnancy. Sitting on it in a neutral position, with the legs wide open and wide so as not to fall, prepares the body for childbirth. You can sit on it to work, thus improving blood flow, promoting dilation and helping to open the pelvis. You can even do simple exercises that help the baby move down the birth canal if you’ve started contractions, such as doing hip rotations, swinging, and gently bouncing on the ball.

Exercise 4: Perform the butterfly pose

To do this pose, sit on the floor, straighten your back, and bend your knees so that the soles of your feet touch. Next, pull your feet toward your body to gently stretch your hips. Perform these movements in a controlled and slow way and do not forget to take a slow inspiration when pulling the feet, and a controlled exhalation when releasing them.

Exercise 5: Walk every day

Walking is one of the most recommended exercises by experts to induce labor. It is a beneficial activity throughout the pregnancy that can also be done if you have gone out of trouble as it helps to initiate cervical dilation, helps the baby to lie on his stomach and press on the pelvis and can also help you cope with the anxiety that causes not only the proximity of delivery, but the onset of labor.

Exercise 6: perform pelvic tilts

During delivery, the pelvic bones spread to fit your baby’s head. To help in this process, you can lie on your back with your feet flat on the floor and your knees bent. Slowly raise your pelvis until it is parallel to your torso. Hold for 10 seconds and return to the starting position in a controlled manner. Repeat this exercise several times.

Who shouldn’t do labor induction exercises

While many gynecologists recommend these and other exercises for pregnant moms to induce labor, it is not a suitable practice for all women. It should not be practiced in case of:

  • Vaginal bleeding
  • Abdominal pain
  • Painful contractions
  • Dizziness
  • Muscular weakness
  • Loss of amniotic fluid
  • Difficulty breathing.

Consult with your doctor about the possibility of exercising both in the final stretch of your pregnancy and after the delivery date and even during the start of contractions.

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