Simple exercises can be an excellent way to naturally reduce labor pain and create a proactive and supportive birthing experience. Gentle workouts, such as pelvic floor exercises, walking, and prenatal yoga, help strengthen the muscles needed during delivery, increase flexibility, and improve overall stamina. For example, prenatal yoga focuses on breathing exercises and gentle stretches, which can help relax the body and release tension, potentially leading to a more manageable delivery experience.

Regular walking encourages the baby's movement toward the ideal birthing position and helps maintain cardiovascular health. Pelvic floor exercises, also known as Kegels, strengthen the muscles that support the uterus, bladder, and bowels, which can aid in labor and recovery. Below, we've compiled a list of essential exercises to perform at home, especially if you're expecting.

Forward Leaning

The forward-leaning pose, using a chair or exercise ball, is a prenatal workout that allows for optimal positioning for labor and delivery for both mother and baby.

Sumo Squat

The sumo squat is an exercise that helps to open up the hips, lower back, and pelvic area.

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Walking

Walking is a popular low-impact exercise that can induce labor by enhancing the release of oxytocin and promoting nipple stimulation.

Lower Back Release

Lower back release exercises stretch the spine, reduce pain, relieve tension in the abdomen, and help the baby achieve the ideal birth position.

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Child’s Pose

The child's pose is an effective way to end your workout by stretching the lower back, opening up the pelvis, and relaxing the body.

 

(Disclaimer: This article is for informational purposes only. It is not a substitute for professional advice, diagnosis or treatment.)