Hey, Mom-to-be so now you are all set to welcome your baby in this new and amazing world. You have completed your two trimesters successfully and now you have entered the third trimester. When you reach week 39, it is official that you can become a mom anytime soon. But still, there is no confirmation when the little one will arrive. There are some exercises to Induce Labor faster and open the cervix.
After having spent 8 months in happiness, anxiety, pain, and all other feelings. It gets very difficult to wait for the last few days. But still, these are your last days of pregnancy, so enjoy them. Take all the attention and care you need. Have ample rest, because once you go into labor, everything changes with the arrival of your baby.
As women come near to their due date, they get more restless, that’s why many women try some exercises which can help in the labor naturally and exercises to open the cervix for delivery. Check out the blog-
9 Exercises to Induce Labor Naturally
1. Squats for Open Cervix-
One of the great exercises pre and post-labor. Squats allow gravity to open your pelvis. It is considered one of the most natural movements of your body and is also considered the safest exercise to perform in pregnancy. Squats strengthen the lower back and abdomen and also build strength in the thigh muscles.
How to perform:
- Stand with your feet slightly away, wider than your hips
- Toes pointing forward
- Now, go down slightly as if you are sitting on the chair
- Make sure the back is straight
- If you feel you need support, you can keep a chair in front of you to hold it
- Stay in the position for 5-10 seconds
- Take a deep breath and come back to the initial position.
2. Lunges For Induce Labor-
Lunges is another exercise that helps your body to prepare for a natural birth. Doing lunges helps to warm up your hips and also open your pelvis. It helps to make room for the baby to rotate and descend. Lunges are a little difficult to perform, as you need to balance so make sure you have someone around you to help.
How to perform:
- Stand easily with your feet hip-width apart
- Now bring your left leg forward and bend, your right leg should be straight
- Left leg knee should be in line with your front ankle
- Make sure your spine is straight
- Stay in the pose for few seconds; now bring back the left leg back
- Perform the same steps with the right foot forward.
3. Butterfly Pose-
This is one of the best poses which offers plenty of benefits to pregnant women. It helps to reduce fatigue, strengthens thighs and knees, and increases the flexibility of the hip region. Doing this exercise regularly will help in smooth pregnancy.
You can perform butterfly pose in all the trimesters.
How to perform:
- Sit down comfortably on the yoga mat
- Bend your knees by touching the soles together, and bring them slowly towards your pelvis region
- Hold your feet and also keep your spine straight
- Breathe in and out and flap your knees slowly
- You will feel stretch in your inner thighs
- Release your legs and then come back to the initial position.
4. Cat & Cow Pose-
This pose is very effective. It helps to relieve lower back pain and also keep blood pressure in control. Cat-cow pose decreases the hip pain, encourages mobility in the spine, and also strengthens the abdominals. This pose can be done anywhere and is not very difficult to perform.
How to perform:
- Be in the position with your hands and legs on the ground, just like getting down on all your four.
- Now inhale and look upwards. While looking up, curve your back.
- Hold it for few seconds
- Exhale and look down, while exhaling tuck back your abdomen and the back will be curved outwards.
- This is the process of inhaling and exhaling.
5. Pelvic Tilts Exercises to induce labor faster-
Also called Pelvic rock, this exercise helps pregnant women to descend the baby through the birth canal. Pelvic tilts help to improve focus and labor process; it helps to manage the pain and also provides satisfaction with the delivery. There are various ways to practice Pelvic Tilts. Performing this exercise twice a day for 10 minutes helps to strengthen pelvic strength.
Standing Pelvic Tilts
- Take a chair with you for support
- Back of the chair facing you
- Hold the back of the chair, with your elbows straight
- Now, bend little and push your hips backward
- Hold the position for few seconds
- Repeat the same process a couple of times.
- Don’t stress out your abdominal muscles, it should be relaxed.
Lying back Pelvic Tilts
- Lie on your back, with feet on the ground and knees bent
- Slightly move your pelvis in the front and hold the position for few seconds
- Relax and come back to the starting position.
6. Exercise Ball-
If you do not want your exercise to be boring, try this amazing exercise ball. A fun addition to your workout routine. An exercise ball is inexpensive, non-pharmacological, and also a helpful strategy. It helps to improve the flexibility, resistance and also maintain balance in the lower back area,
How to perform: (Rolling on the ball)
- Sit on the ball and gently start rolling on the ball
- Try to make a circle with the ball
- When you roll yourself, it relaxes the hip and lower back muscles
- Do not rush in performing this exercise.
Bouncing on the ball:
- Sit on the ball, and bounce slowly on it
- Bouncing on the ball helps to descend your baby.
7. Kegel Exercises-
A perfect and must exercise to strengthen the pelvis muscle. In pregnancy, the pelvic area becomes loose, which results in discomfort and incontinence. Doing Kegel exercise in your daily routine helps to relax your muscle when you go into labor.
How to perform:
- To perform this exercise, it is necessary to understand where your pelvic muscle is
- When you go for urine, hold it for one second, and the muscle you feel tightened in your pelvic muscle.
- Try to squeeze your pelvic muscle for 5-10 seconds and then release it
- While squeezing pelvic muscle, do not tighten your buttocks or thighs
- Start simple with 3-5 Kegels a day, and then increase it to 10 Kegels a day.
8. Stair Climbing-
Climbing stairs helps to make the delivery process easy. One of the simple and daily routine exercises. It is considered safe and very helpful for delivering a baby. Skipping a step while climbing stairs helps to open the pelvis more and descend the baby further.
Make sure to always hold onto the handrail while climbing the stairs and also someone should be beside you.
One of the easy and best exercises you can do in pregnancy. Walking can be done in all trimesters. It helps in the process of proper digestion, keeps you and your baby healthy. Walking is considered a gravity positive exercise, it helps to strengthen the contractions and give active labor. Brisk walking helps to dilate the cervix and make your baby drop further into the pelvis.
Always walk slowly and keep a water bottle with you. Do not exert yourself as you want to store the energy in you.
When it is okay to try to Induce Labour?
It is always better to talk to your doctor before you think of inducing labor. But most of the time doctors prefer trying for Labor between 39-41 weeks. This is described as the optimal time to try for labor. You have reached your full term, and the baby you would be delivering now will be healthy and fit.
Trying to induce labor before 39 weeks, may cause problems with the baby. So, be a little more patient and consult your doctor for the best.
Who shouldn’t exercise?
- Women who are prescribed to have complete bed rest.
- Women having a condition like Placenta previa, should not exercise.
- If you are having a condition called amniotic fluid leakage, it is better to avoid exercise.
- If you have a history of premature delivery.
So, above are some of the exercises which you can try for inducing the labor if your due date has passed away. But always remember exercise is useful in opening the pelvis, never overdo it. You need to store the energy in you when you go into labor.
Did you know about these exercises to induce labor faster? Has anyone close to you tried it?
1. Do these exercises will induce labor?
The above exercises are a way to induce labor, only when your body is ready for delivery. If the woman’s cervix is not dilated much, no exercise will help you. However, if the cervix is dilated then the above exercises can help in the contractions.