Safe Ways To Start Labor

Safe Ways To Start Labor – I am 2 years old, my nephew is very cute. But ten days after her first birthday in mid-June, my sister had another word to describe her. She loved being pregnant, but towards the end of her third trimester, she couldn’t wait to get things going (and meet her first child). Like most mothers, her birthday came and went without a hitch. And while that extra time is normal, it can feel like your baby will never arrive. Fortunately, there are safe and effective ways to help induce labor naturally, one of which is exercise.

Now, before we dive in, there’s something you should know. “There is no exercise that has been proven to get women into labor if their bodies have not already started,” explains Dr. Heather Irobunda, MD, OB/GYN in New York City. However, it can help prepare your body for what’s to come. “In general, exercise helps your body transition from primary function to active function.” In fact, this means that it can help promote reproduction by improving the position of the child, and improving the position of the mother by “increasing the weight of the cervix, which increases the signals to the body and, especially, the uterus”. Light cardio, such as walking, is one way to help improve this process. If you’re feeling better, he recommends doing low-impact movements like squats and lunges. You can also sit down and roll on an exercise ball to open up your pelvis and “allow the baby to settle down in the pelvis, helping the body know it’s time to work.”

Safe Ways To Start Labor

The answer is yes. In fact, it’s safe to exercise regularly during pregnancy, “as long as [the exercise] isn’t more strenuous than your pre-pregnancy level,” says Dr. Irobunda. Your second trimester is not the time to start training for your first marathon, and your last trimester is not the time to try a new Zumba class. Stick to the low speed that your body is used to and always make sure you are in a position where you can do the exercise safely. Having a training partner is a good idea. “Make sure you have someone nearby if you want to help you move,” he warns. “If it’s not possible to have someone with you while you exercise, make sure your phone is close by in case you need help.” And before you buy a big exercise ball, always talk to your doctor about any labor and delivery. Exercise may not be recommended for women with certain medical conditions or high-risk pregnancies.

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If your doctor gives you the go-ahead, here are eight OB/GYN-approved exercises to try now, all courtesy of Brooke Cates, prenatal and postpartum exercise expert and founder of The Bloom Method and Studio Bloom. As you go through these exercises, they will show you to focus on two main things: opening and softening. “Releasing tension in the area of ​​the uterus (cervical and pelvic) while creating movement and strength in the lower body and pelvic region can provide support for women who are going into labor.”

In a four-legged position, with your shoulders hanging over your hands and your knees directly under your hips, start breathing in and out through your nose. As you stretch each breath as far as you can, begin to increase your breathing, moving the movement of your diaphragm. As you breathe in, let your ribcage expand along with your belly. At the same time, try consciously to lengthen the waist down with each new breath. As you exhale, change the direction, making your body light and loose. Nothing should feel pressured and no muscles should be affected. The focus here is on your breathing, allowing yourself to create space and lengthen.

In a four-legged position, with your shoulders placed over your hands and your knees directly under your hips, begin to open and close your pelvis by bringing your hip bones into your ribcage as you exhale and release your tailbone to the sky. Breathing In order to have a high-quality exercise, you can try the integration of the heart and the hips while doing it and a little stretching of the muscles while opening.

In the fourth position with your shoulders resting on your hands and your knees directly at your hips, begin to rock your hips while inviting the opening of your hips and pelvis to occur. Inhale as your hips drive your heels (only go as far as your body allows) and exhale as you return to the starting position.

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* Bending over can help open the pelvis and signal the body that it is time to prepare for birth. Sitting in a deeply supported squat and engaging the core/hip joint can also be very helpful during labor.

Start in a standard squat position with your feet hip-width apart and your toes pointing away from your body. Lower into a squat with your buttocks down and back. From here, press through your heels to return to the starting position, bending slightly each time. Once you’re comfortable with the movement, try adding 15-30 seconds to the lowest position of your squat. This will increase the extra layer of the thighs and the flexibility of the hips. While you are here, engage in diaphragmatic breathing to bring your attention to the core.

Start in a flat position with your feet wider than shoulder-width apart. Lower into a deep squat with your buttocks driving down and back. Find your lowest position (if you’re comfortable resting under your calves, go for it). From here, press through your heels to return to the starting position, bending slightly each time. Once you’re comfortable with the movement, try adding 15-30 seconds to the lowest position of your squat. This will increase the extra layer of the thighs and the flexibility of the hips. While you are here, engage in diaphragmatic breathing to bring your attention to the core.

* Pelvic movements during birth or a stable ball can help prepare for the arrival of the baby and prepare the body for birth.

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These exercises can be done on any exercise ball or by squatting and lifting the buttocks off the feet.

Find a comfortable place to sit on a birthing ball or still. Start by moving your hips in a circular motion, starting from one side and then turning to the other side. This journey will be different for everyone. Let it be short and deep or deep and wide depending on what feels best.

Lie on your back (or hold it up if your body prefers it) and stretch your legs like a baby with your legs and feet up. Hold your feet, ankles, or calves (whatever feels best) and let your body sink into this position. To find your diaphragmatic breath, sit still or rock slowly from side to side.

* Add support here by sitting on yoga mats or placing your back against a wall or couch.

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Begin in a deep birth-like pose where your legs are spread apart, buttocks down, chest up and both feet firmly planted on the floor. If your heels are up when you’re in this position, place a towel or yoga mat under them. Bring your hands to your heart and gently push your knees to create resistance. Find your diaphragmatic breath and let it guide you through this hold.

Studio Bloom is a fitness studio designed to educate and empower pregnant and postpartum women with safe and effective exercise. If you want to try more, use the code

Catrina oversees product development for all brands. When he’s not directing articles or editorials, you can find him in New York…

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