Ways To Naturally Induce Labor At 39 Weeks – At two years old, my niece is nothing but adorable. But when ten days passed from her original date in mid-June, my sister had a choice of other words to describe her. She loved being pregnant, but at the end of her third trimester, she couldn’t wait to get things moving (and meet her first-born son). Like many mothers, her due date came and went without a trace. And while that extra time is normal, it can feel like your baby isn’t coming. Fortunately, there are safe and effective ways to help induce labor naturally—exercise is one of them.
Now, before we move on, there is something you should know. “There are no exercises that have been shown to cause women to give birth if your body has not started the process,” explains Dr. Heather Irobunda, MD and board certified OB/GYN based in New York City. However, it helps prepare your body for what’s to come. “Generally, exercises help your body transition from early labor to active labor.” Basically, this means that it helps to stimulate labor by properly adjusting the position of the baby as well as improving the mother’s alignment by “causing more weight to be placed on the cervix, which increases body signals and , especially, the uterus.” Light cardio, such as walking, is one way to help improve this process. If you feel comfortable, she also suggests incorporating some low-impact movements like squats and lunges. You can also sit and roll on an exercise ball to help open the hips and “allow the baby to sit lower in the pelvis, which helps the body know it’s time.” to give birth.”
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Ways To Naturally Induce Labor At 39 Weeks
The answer is yes. In fact, it is good to exercise in general during pregnancy, “as long as [the activities] are not more strenuous than your level of fitness before the beginning of your pregnancy,” says Dr. Irobunda Your second trimester is not the time to start training for your first marathon, and the 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 an environment where you can safely participate in these exercises. Having a workout buddy is a good idea too. “Make sure you have someone nearby if you need help moving,” he warns. “If it’s not possible to have someone around while you exercise, make sure your phone is handy if you need help.” And before you buy that big bouncy exercise ball, always discuss any labor and delivery plans with your doctor. 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 today, all provided by Brooke Cates, a prenatal and postpartum exercise specialist as well as the founder of The Bloom Method and Studio Bloom. When performing these exercises, he suggests focusing on two main things: opening and softening. “Releasing tension in the womb space (your core and pelvic floor) while creating movement and strength in the lower body and pelvic region can provide support for a woman to give birth.”
In an all-fours position with your shoulders resting on your wrists and your knees directly under your hips, start breathing in and out through your nose. As you lengthen each breath as much as possible, begin to increase your breathing rate, and shift the movement to your diaphragm. As you inhale, let your ribs expand along with your belly. At the same time, try to consciously lengthen your pelvic floor with each new breath. As you inhale, reverse the movements, keeping your body light and loose. No one should feel forced and no muscles should be actively involved. The focus here is on your breath, allowing it to create space and lengthen.
In an all-fours position with your shoulders resting on your wrists and knees directly under your hips, begin opening and closing your pelvis by placing your bat bones. you exhale. For an advanced version of this exercise, you can try co-contraction of your deep core and pelvic floor while you push along with a gentle lengthening of your opening muscles.
In an all-fours position with your shoulders resting on your wrists and your knees directly under your hips, begin to rock your hips back and forth in an inviting manner. A deeper opening of the hips and pelvis. Inhale as your hips move back towards your heels (go only as far as your body allows) and exhale as you return to the starting position.
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*Squatting helps to open the pelvis and signal to the body that it is time to prepare for birth. Sitting in a deep supported squat and tapping into your core and pelvic floor connection can also be very helpful during labor.
Start in a standard squat position with your feet about hip-width apart and your feet angled away from your body. Lower into a squat with your butt driving down and back. From here, push through your heels to return to the starting position, keeping a slight bend in the knees the entire time. Once you’re comfortable with this movement, try incorporating a 15- to 30-second hold at the lowest point of your squat. This adds an extra layer of hip opening as well as pelvic floor relaxation. While here, engage in diaphragmatic breathing to focus your attention on your core.
Start in a wide squat position with your feet wider than hip width. Drop into a deep squat with your buttocks driving down and back. Find your lowest position (if you feel comfortable putting your butt on your calves, go for it). From here, push through your heels to return to the starting position, keeping a slight bend in the knees the entire time. Once you’re comfortable with this movement, try incorporating a 15- to 30-second hold at the lowest point of your squat. This adds an extra layer of hip opening as well as pelvic floor relaxation. While here, engage in diaphragmatic breathing to focus your attention on your core.
* Pelvic movements on a ball or birth strength help support the physical preparation for the arrival of the baby and the readiness of the body for birth.
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This exercise can be done on any exercise ball or by kneeling with your butt off your feet.
Find a comfortable sitting position on a birth or stability ball. Start by moving your hips in a circular motion, starting in one direction and then moving to the opposite. This range of motion is different for everyone. Let it be short and shallow or deep and wide depending on what feels best.
Lie on your back (or lean back if your body needs it) and open your legs in a happy child’s position with your legs apart and feet shoulder-width apart. Hold your feet, ankles or calves (whatever is more comfortable) and let your body sink into this position. Find your diaphragmatic breath, feel free to stay here or rock slowly from side to side.
*Add support here by sitting on some yoga blocks or by placing your back against a wall or sofa.
Best Exercises To Induce Labor Naturally
Begin a deep birth-style squat with your legs wide, butt down, chest up and both feet firmly planted on the floor. If your heels lift when in this position, place a rolled towel or yoga mat under them. Bring your hands to heart center and gently push your elbows into your knees to create resistance. Find your diaphragmatic breath and let it guide you into this hold.
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