As you near the end of your pregnancy, it's likely you'll be tired, uncomfortable and ready for labor to begin. Unfortunately, labor can only begin when your baby is ready, and even the best exercises to help induce labor at home will only work if it is the right time. Exercises can help engage your baby in the right position for delivery and naturally coax your body into labor. What's more, healthy, low-impact exercise is beneficial to help keep your body in good shape and primed for a faster recovery.
Walking
Going for a walk around the block can help in a variety of ways. Exercise can help trigger contractions that will eventually begin the labor process. Walking also helps to move your baby into the right position for birthing, and the pressure on your cervix may result in ripening and softening in preparation for the birth. Remember to walk at a comfortable pace and not to overexert yourself. If inclement weather keeps you from walking outside, window shop at the mall while you walk.
Climbing Stairs
Climbing stairs puts your body in a squatting position that opens up your pelvis in preparation for delivery. MaternityAcupressure.com points out that it also increases the amount of oxytocin, the natural induction hormone, in your cervical area. Each small bump that you make as you descend the stairs can help your baby move into the proper position for birthing. Just make sure you don't strain yourself, and only climb stairs while someone is spotting you, in case you lose your balance or feel faint.
Sexual Intercourse
Midwives have long recommended sex as a way to jump start labor, and it makes for ideal exercise as well. "American Family Physician" says that the breast stimulation involved in intercourse increases your body's levels of oxytocin, and an orgasm can start and increase labor contractions. If you feel uncomfortable during sex, re-arrange the pillows and stay off of your back so that your blood circulation is unhindered and breathing stays stable.
Pilates Ball
A fitness ball, commonly used in pilates exercises, can be an effective way to manage pain and start the labor process. Sitting on the ball and bouncing relieves the pressure in your back, says AskBaby.com, and the bouncing movement helps to engage the baby into the right position for birthing. The pilates ball is especially gentle and low-impact, and may serve as an effective pain management technique throughout the labor and delivery.
