Ways To Help Induce Labor At 38 Weeks – At 2 years old, my nephew is a good thing. But when he was ten days past his due date in mid-June, my sister had some special words to describe him. She loved being pregnant, but by the end of her third trimester, she couldn’t wait to get things going (and meet her firstborn son). Like many mothers, her birthday came and went without a hitch. And while overtime is completely normal, it can feel like your baby is never coming. Fortunately, there are safe and effective ways to help labor naturally—exercise is one of them.
Now, before we dive in, there’s something you should know. “There is no exercise that has been shown to induce labor in women unless your body has already initiated the process,” explains Dr. Heather Irobunda, MD and a board-certified OB/GYN based in New York. However, it can prepare your body for what’s to come. “Typically, exercise helps your body switch from a primary processing system to an active processing system.” Essentially, this means it can help advance labor by correcting the baby’s position and improving the mother’s balance “by putting more weight on the neck, which increases signals to the body and especially the uterus.” Light cardio, such as walking, is one way to help this process. If you feel comfortable, he also recommends doing low-impact moves like squats and lunges. You can sit on an exercise ball and roll to help open your pelvis and “allow the baby to settle into your pelvis and help the body know it’s time to give birth.”
- 1 Ways To Help Induce Labor At 38 Weeks
- 2 How To Bring On Labour
- 3 Natural Ways To Induce Labor At Home: Advice From A Labor Nurse!
Ways To Help Induce Labor At 38 Weeks
The answer is yes. In fact, it’s safe to exercise during pregnancy “as long as [the movements] aren’t more challenging than your fitness level prior to the start of your pregnancy,” says Dr. Irobunda. Your second trimester is not the time to start training for your first race, and your last trimester is not the time to try a new Zumba class. Stick to low-impact movements that your body is used to and always make sure you are in a position where you can do these exercises safely. Having a workout buddy is also a good idea. “Make sure there’s someone nearby if you need help walking,” he said. “If it’s not possible to have someone around when you’re exercising, make sure your phone is ready to help if needed.” And before you buy that big ball, always discuss your labor and delivery plans with your doctor. Exercise is not recommended for women with certain health conditions or high-risk pregnancies.
How To Bring On Labour
If your doctor will let you, here are eight OB/GYN-approved exercises to try right now, all suggested by Brooke Cates, prenatal and postpartum exercise specialist and founder of The Bloom Method and Studio Bloom. When performing these exercises, he recommends focusing on two main things: opening and softening. “Putting pressure on the uterine region (your core and pelvic floor) while creating movement and strength in the lower body and pelvis can support a woman who is about to give birth.”
In the fourth position, with your shoulders over your hands and knees directly under your hips, start breathing in through your nose. As you take each breath as long as possible, increase the rate of your breathing and change the movement in the diaphragm. As you inhale, allow your rib cage to expand along with your abdomen. At the same time, try to carefully stretch your pelvic floor with each new breath. Reverse the movements as you exhale, keeping your body light and relaxed. Nothing should feel forced and no muscles should be actively involved. The focus here is on your breath, allowing it to create space and expand.
In the fourth position, with your shoulders over your hands and your knees directly under your hips, begin to open and close your pelvis by bringing your hip bones into your rib cage as you inhale and release your tailbone to the sky as you exhale. With the advanced version of this exercise, you can try to pair it with a gentle stretch of the muscles as you open.
In the fourth position, with your shoulders over your hands and your knees directly under your hips, begin to rock your hips to create a deeper hip and pelvic opening. Inhale as the hips return to your heels (only as far as your body allows) and exhale as you return to the starting position.
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*Cohesion can help open the pelvis and signal the body that it is time to prepare for labor. Sitting in a deeply supported posture and pressing into your core and pelvic floor can also be helpful during labor.
Start in a standard squat with your feet about hip-width apart and your toes pointing away from your body. Down to your column by driving down and back. From here, press through your heels to return to the starting position, keeping a slight bend in your knees the entire time. Once you feel comfortable with this movement, try holding at the bottom of your spine for 15 to 30 seconds. This adds an extra layer of hip opening and pelvic floor relaxation. Here, practice diaphragmatic breathing to focus on your core.
Start in a wide stance with your feet hip-width apart. Lower your bottom into a deep squat and move your elbow down and back. Find your bottom position (if you’re comfortable resting your feet on your calves, go for it). From here, press through your heels to return to the starting position, keeping a slight bend in your knees the entire time. Once you feel comfortable with this movement, try holding at the bottom of your spine for 15 to 30 seconds. This adds an extra layer of hip opening and pelvic floor relaxation. Here, practice diaphragmatic breathing to focus on your core.
*Pelvic movement on the birth ball or stability can help support the body’s preparation for the arrival of the baby and the body’s preparation for birth.
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This exercise can be done on any exercise ball or kneeling with your elbows on your feet.
Find a comfortable place to celebrate a birthday or stay. Start from one side and then move to the other side in a circular motion. This range of motion will be different for everyone. Let it be short and thin or deep and wide, depending on what works best for you.
Lying on your back (or if your body needs it) stretch your legs and open your legs into a happy child’s pose with your feet up and feet wide. Hold your feet, ankles, or calves (whatever feels comfortable) and allow your body to sink into this position. To find your diaphragmatic breathing, feel free to sit here or gently move to the side.
* Add support here by sitting on some yoga blocks or with your back against a wall or couch.
Does Anything Actually Make You Go Into Labor?
Begin in a deep lunge with your feet wide, down, chest up and both feet firmly planted on the ground. While you are in this position, with your heels elevated, place a towel or yoga mat under them. Bring your hands to the center of your heart and press your elbows into your knees to create resistance. Find your diaphragmatic breathing and let it guide you through this hold.
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Natural Ways To Induce Labor At Home: Advice From A Labor Nurse!
As you look forward to the birth of your baby, you may be wondering if you should try to induce labor or if it is better for your baby to be born on its own. While most babies come out when they are ready, some need more encouragement to migrate.
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