3 Exercises Women Can Do in the Labor Room to Speed Up Delivery

Self esteem, relaxation techniques and the right knowledge can make labor a much more positive experience, according to an article on the National Center For Biotechnology Information. It is surprising how labor pain is influenced by psychological factors, apart from the actual pressure on the cervix and contractions of the uterine muscles.

The good news, however, is that some physical exercises, with minimal effort, can get your ready for the big day. In fact, these exercises can induce labor, make the process less taxing and help prevent potential health complications in future. Take a look at the best exercises to include in your daily routine before welcoming your baby into the world.

1. Deep Squats

Squatting can help stretch the perineum and open up the pelvic outlet by half an inch. It is also useful to build strength in the abdomen muscles, thighs and lower back. Stand with the legs slightly wider apart than your hips. Gradually sit down as far as possible. Keep your hands stretched in front, with both palms joined to each other. Pick a half squat or a full squat, according to your comfort level. Hold the position for at least 5 seconds each time and take deep breaths. It is safe to be practiced throughout the pregnancy and is as important as booking luxury rooms for delivery.

2. Pelvic Tilts

Backaches during pregnancy are faced by 50%-80% women, due to weight gain. A pelvic tilt can ease the discomfort while preparing you for labor. The pelvic muscles are strengthened, and labor is induced naturally. While the tilts can be performed in multiple positions, the simplest is to bend down on your knees and hands. Otherwise, simply lie down with your knees folded and slowly lift up your back. Hold the position for at least 7-19 seconds and release. Practice 10-15 minutes of this exercise during pregnancy before delivery.

3. Kegel Exercises

The vagina, urethra, bladder, rectum and small intestines are supported and activated by Kegel exercises. You will have to sit in a peeing position and tighten the muscles around your vagina. This should be done in a way that interrupts urine flow. Make sure not to constrict your buttock or thigh muscles in the process. Practice only slow contractions of the pelvic floor muscle. Hold the position for 5-10 seconds and relax. Repeat up to 10 to 15 times a day through your pregnancy. Before childbirth, you can also do this inside the delivery room.

Apart from these, butterfly stretches, exercise ball workouts, walking, stair climbing and lunges can also be useful. None of these require any special training or equipment. However, keep hydrating yourself before and after by drinking sufficient water. Avoid sitting at one place and keep moving in and around the luxury room for delivery. This will prevent your muscles from stiffening.

If your physical therapist is present, make sure to consult them first. If possible, also check with your doctor or nurse to rule out possibilities of any complications. The right steps will promote a seamless delivery.