Best Ways To Start Labor – Labor is considered one of the most difficult periods of pregnancy. However, there are various exercises you can do to induce labor naturally. Some women choose to give birth to ease the labor process. In 2020, 31.37% of pregnant women chose labor induction, according to data collected from US birth certificates by St.
As the due date approaches, many women worry about getting sick, giving birth, or the health of the baby. You can reduce this anxiety by doing different exercises. These exercises will help you stay flexible and strong, and help you prepare for work with ease and ease. However, it is important to consult your doctor before starting an exercise regimen.
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Best Ways To Start Labor
This post lists the best exercises to help you work out easily and which ones to avoid.
Management Of Normal Labor
It’s important to talk to your doctor before trying exercise or yoga for labor. You can also consult a fitness trainer who specializes in prenatal fitness.
Here are some exercise and relaxation techniques you can try to ease labor/birth. Make sure you have an assistant or professional when doing:
These exercises help pregnant women descend through the birth canal. According to research, pelvic floor massage helps relieve pain, improve concentration and the process of labor, and increase the satisfaction of childbirth (1).
The pelvic stone or pelvic slope can be used in a variety of ways, including standing with a chair, lying on your back, sitting, and passive bending with the help of a partner.
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This type of exercise will help reduce pressure on the pelvis, tissues and muscles that support the bladder and uterus (2). Gentle exercise can give the baby extra room to move in the pelvis. It also allows for some rest during labor.
It is considered one of the most effective and safe exercises to reduce labor. This strengthens the pelvic muscles and opens the pelvic floor, making it easier for the baby to descend through the birth canal. In addition, repeated deep thrusts can relax the muscles and expand the perineum (3). Squats can naturally prepare your body for childbirth if done correctly.
This is one of the most common ways of working. Gravity is a positive exercise that strengthens these contractions and leads to active labor (4).
Now a mother of three, Robin Coogle likes to walk to speed up her labor. He thought and said, “I don’t feel sad, put on my shoes, and go out for a walk.” I repeat what one of the midwives told me in my birth class: No one is pregnant forever.
How To Induce Labor At The Hospital Or At Home
“After hours of walking around and finally getting into the bottle, ten minutes before midnight I gave birth to a perfect 6 pounds, 2 ounces of joy.”
Warning: Do not walk more than necessary to induce labor, as fatigue can reduce the energy needed for labor and delivery. Remember, children will only come out when they are ready.
For low-risk women, walking at a speed of 4 km/h 3 times a week from 38 weeks is safe, increases spontaneous labor and reduces the rate of vaginal delivery.
These exercises are effective in strengthening the pelvic floor. During pregnancy, the muscles of the pelvic floor begin to weaken, causing partial or complete loss of urinary control, resulting in involuntary leakage of urine. Doing Kegel exercises regularly will help relax your muscles while you’re at work. This exercise also helps you learn how to control your muscles during labor (5).
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Pregnancy exercise offers many benefits to pregnant women. It reduces fatigue, stretches the knees and hips, and improves flexibility in the bowel and kidney areas. These regular exercises during pregnancy will help you have a smooth delivery (6).
Resting has been proven to be an effective position or exercise to reduce pain and keep the baby moving. It also helps the mother’s contractions and eases the passage for the baby (7).
Note: Always have an assistant so you don’t lose your balance when doing lunges.
One exercise that makes the delivery process easier is stair climbing. It is considered useful for reliable and comfortable delivery (8).
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Note: Do not put extra pressure on your body when climbing stairs. Make sure you come up to the floor slowly and steadily. It will be convenient to have someone with you.
During pregnancy, if the position of the fetus is such that the baby’s back is parallel to the mother’s back, climbing the stairs can cause the baby to roll in a position suitable for birth (17).
Ball exercises are a recommended, inexpensive, nonpharmacologic, and beneficial strategy for normal delivery. There are many ball exercises to make your body comfortable. However, caution is necessary at every step if you want to try this.
Some other benefits of ball training during pregnancy include increased flexibility, resistance, and strength along with balance in the quadriceps and lower back (9). In addition, you can do dozens of ball exercises to work hard.
What’s The Best Way To Induce Labor?
Although all these exercises are recommended for safe labor, there are certain situations when pregnant women should not exercise.
If you have any of the conditions listed below, we recommend that you consult a professional or doctor before attempting labor training.
In addition to the sports mentioned above, sitting on the toilet and sit-ups can help to work and make it easier to work (12) (13).
Five weeks before your due date can be the best time to start massages, reflexology, and other labor-intensive exercises. However, it should be done under professional supervision to avoid complications (14).
Risks Of Pitocin (oxytocin) For Labor Induction
There is no set time limit for how difficult a particular exercise should be. Regular exercise during pregnancy can increase flexibility, strengthen the pelvic floor, and support a smooth labor and delivery. Remember that labor is mainly driven by hormonal changes and the preparation of the body of the baby and the mother. Although some exercises can help prepare the body for labor, it does not directly affect labor time.
Pregnant women should not give birth alone without medical supervision. According to experts, induction of labor can only be done if the health of the mother or the fetus is in danger. This is because induction of labor carries the risk of uterine hyperstimulation and rupture, fetal disturbance, if not planned and managed according to medical guidelines (18).
These exercises can make you more flexible and help the baby pass through the birth canal more easily. Exercises such as pelvic rocks help relieve pain and improve the labor process, sit-ups strengthen and open the pelvic muscles, and walking strengthens labor contractions. However, consult your doctor before trying any exercise. Women with placenta previa, twin pregnancies, or other complications should be more careful when exercising during pregnancy. If you experience discomfort or pain during exercise, stop and do not exercise.
As you approach or pass your due date, certain exercises can reduce labor. However, there are certain situations where exercise is not recommended. So, check out the infographic below to know when it’s not recommended to exercise to reduce labor.
Natural Ways To Induce Labor
This video will teach you how to help your labor progress naturally at home with great exercises! Learn how to induce labor and prepare to welcome your baby!
Articles are written after analyzing the author’s research work and professional institutions. Our references include sources established by authorities in their respective fields. You can find out more about the authenticity of the information provided in the editorial policy.
1. N. H. Zaky; The effect of pelvic tilt training using a birthing ball seat during early labor; IOSR Journal of Nursing and Health Sciences (IOSR-JNHS) (2016)
2. Labor Support Card Simple tips for the special time before giving birth; Christiana Care Health System (2013)
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6. J. Thakur, E. Sharma and S. Masand; Yoga in Pregnancy: Great Benefits for Mothers; Journal of Ayurveda and Holistic Medicine
7. W. D. Adams & A. L. Bianchi; A practical approach to workforce support; AWHONN, Association of Women’s Health, Obstetrics and Neonatal Nurses (2008)
8. T. Schilling, A. M. Romano and J. T. DiFranco; Consideration #2: Freedom of movement during employment; Journal of Perinatal Education (2007)
9. K. Mirzakhani and others; Effects of prenatal ball training on birth patterns in primiparous women; Journal of Midwifery and Reproductive Health (2015)
Breaking Your Water To Induce Or Augment Labor
16. Isabel Barros Pereira et al.; Physical exercise to promote spontaneous labor: a randomized clinical trial; NCBI (2020)
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