7 Labor Inducing Exercises For Expectant Mothers

 7 Labor Inducing Exercises for Expectant Mothers

Pelvic Tilts.

Pelvic tilts are a simple and effective way to prepare your body for labor. The exercise helps to relax the uterine muscles and pelvic floor, which can help make them more elastic, increasing blood supply and oxygen which can change the position of the baby for jamb expo labor.

Lay down on your back with your knees bent, feet flat on the ground, and place your palms against your abdominal wall.

Push your pelvis up towards the ceiling and hold for 10 deep breaths before slowly releasing. This can be repeated up to three times in a row.

Squats.

Squats can help open your pelvis, extremely beneficial for labor. Start with feet shoulder width apart and bend lightly at the knees before pushing them against the ground.

While performing this exercise your hands can be held out in front or placed on your baby bump to further assist in balancing.

With each squat, lower yourself down as much as you can while keeping a straight back, hold for 10 seconds and then slowly rise back up.

This exercise should be completed up to three times in a row and depending on how advanced the pregnancy is, rest and then repeat again.

Lunges.

Lunge exercises can also help with labor induction. This exercise requires balancing on one leg while bending the other at a 90-degree angle.

Once in position raise and lower the back knee, allowing the pelvis to move and open up, perfect for getting ready for another Waec expo labor.

As with squats, keep your back straight and arms relaxed at the sides or outstretched in front to assist with balance. Complete this exercise up to three times before lying down and taking a break.

Bouncing on Birth Balls.

Bouncing on a birth ball is the perfect way to not only get your heart rate up but open the pelvis, which can help bring on labor contractions.

Sitting, lightly bouncing and rotating your hips while using a birth ball can be very effective. When bouncing, keep your feet firmly planted as you midwife will suggest, as this helps to gain more of an effect from the exercise rather than just rocking back and forth on it.

Climbing Stairs.

Taking a leisurely stroll up and down the stairs can be a great way to help induce labor. The impact of walking up and down the stairs passively works on realigning your hips and sending more pressure towards your cervix, which helps to induce labor more quickly.

It is important to take your time when doing this exercise and with each step take a few deep breaths as you climb or descend the stairs.

Butterfly Pose.

For pregnant women looking to induce labor, Butterfly Pose, a type of prenatal yoga, can be particularly helpful. To do this pose, start in a seated position with your knees wide and the soles your feet together.

Place your hands under your knees for support if needed. As you breathe in, sit up tall so that your lower back has its natural curve (comparable to Cow Pose). As you exhale, tuck your chin down and lean back while rounding your back (similar to Cat Pose).

Repeat these movements five to 10 times or however long it feels good doing it. According to Jennings, both of these motions prepare you for pushing and “can help access more power when bearing down”.

Walking.

If contractions are not progressing as expected during labor, exercise can be a way to jump-start your labor and help induce further contractions.

Going for a walk is a great way to help induce labor. Briskly walking around can help your body to prepare for childbirth by assisting in both cervix dilation and the baby dropping into your pelvis.

Taking a walk can also help to relax your mind and body, providing an enjoyable distraction from the waiting game.

If you’re feeling ready for your baby to arrive, incorporate some physical activity into your daily routine.

Exercise can help to induce labor and speed up the process – take a walk outdoors, take a leisurely stroll around the mall, or simply do laps around your house.