Here we bring you 8 effective exercises to induce labor naturally and will also surely help getting your body ready for the baby.
Also known as pelvic tilt, this is considered the best exercise to induce labor in a natural way. This exercise is pretty simple and can be done at home. Just lie down on your back and keep your knees bent, your foot on the floor. Now flatten your back against the floor and simultaneously bend your pelvis upwards and hold for 10 seconds and slowly release. This exercise, when done twice a day for 10 minutes, can help your pelvic muscles get ready for labor.
The birth ball is your lifesaver when it comes to exercising during the entire pregnancy period, and will also help you transcend into labor easily and naturally. Make sure you have a professional instructor for your guidance at all times. Leaning against an exercise ball can exert pressure on your lower back and pelvic muscles and will help you get ready for childbirth. The exercise ball will also help you ease pains during labour and ensure a natural delivery that is quick and effortless.
Squatting is the best, and probably a foolproof way to get started into labor. Why? Well, because squatting helps the gravity act on your baby and tends to push it downwards, thereby inducing labor naturally. If you’re concerned about all the funny looks that you may get for squatting in a public park, you can also try this at home – just keep doing gentle squats till you feel a burning sensation coming up.
Surprised? Yes, just taking a simple walk every day can have tons of benefits for your body, and this low-impact aerobic exercise is just the perfect way to induce labor. Thousands of women around the globe have experienced the effectiveness of this simple exercise when it comes to help the body get ready for labor. It is believed that walking may be particularly helpful in inducing uterine contractions in women who may have been advised bed rest during pregnancy or who didn’t carry out physical activity whatsoever. Walking is believed to help your baby descend into the lower part of the uterus and helps the cervix dilate, getting it ready for labor.
Kegal exercises, also known as pelvic floor exercises, aren’t just limited to those affected by urinary incontinence, may be wonderfully effective in inducing labor among women who are overdue. Kegal exercises work by targeting the muscles of the pelvic floor, which play an important role in childbirth. Releasing and contracting the pelvic muscles (the muscles that are involved in stopping the flow of urine) for around 10-15 minutes a day is a good way to get the pelvic muscles ready for delivery.
Butterflies or tailor sitting is a simple exercise that strengthens and stretches the muscles of the back, thighs and pelvis. It keeps your pelvic joints flexible, eases blood flow to your lower body and eases labor. All you need to do is to sit on the floor with the bottom of your feet together. Then using your elbows, press both the knees gently towards the floor to feel the stretch in your inner thighs. You can use a wall for supporting your back. Remain in the position for 10 to 15 seconds and repeat the stretch 5 to 10 times.
Lunges are another great way to induce labor naturally. Stand with your two legs together and take one big step ahead. Position one leg forward with your knee bent while the other leg is positioned behind. There are two types of lunges you can do –
Lunge and a push up against the wall – With your hands, try to push up against the wall by bending your knee and stretch the muscles as much as you can. Bring back the leg to standing position.
Vertical lunge – The vertical lunge is also same as the above lunge, but stretches more on the lower back and tail bone. You can refuel your body when doing this lunge as it requires additional energy and push. Including a carb can refuel your energy.
The lunges are a great way to warm up the hips and give more room for the baby to rotate and descend. To be safe, you can take as support of your partner or a doula when performing these lunges.
Climbing a few flight of stairs slowly will help you have a safe labor. It will elevate your heart beat, and the motion makes your baby’s head drop down into the birth canal. Also, it opens up the pelvic region and presses the cervix facilitating dilation. These all together begins the contractions and makes you get ready for the labor.
Believe it or not, exercise is actually a wonderful way to induce labor, as it helps your body get ready for the stressful situation of childbirth and will ease labor pains too. What’s more, it is completely natural and you will experience almost no side effects whatsoever associated with this form of labor induction as opposed to other artificial labor induction methods. Make sure you have a doctor or midwife (or your spouse for that matter) while you’re exercising- after all, you may never know when you get into labor and you may need help.
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Article was originally posted on Momjunction
The membrane sack is commonly referred to as the water bag. It tends to break once you enter your labor and the fluid flows down your cervix and through your vagina.
Many movies have shown pregnant women undergoing water break in public places with a deluge of fluid gushing out from between their legs. The actual event, however, is usually a little less dramatic!
In all probability, your water would not break till you have reached the 37th week of your pregnancy. After that, you run the chances of your amniotic sack breaking, signaling that your child is ready to be born.
There are three different stages when your water may break:
1. The most natural timing is when your pregnancy term is fully over and you are already in labor. This is referred to as Spontaneous Rupture of Membrane.
2. In many cases, the water breaks before the labor starts. This stage is called the Pre-labor Rupture of Membrane.
3.There is also the case where the water bag breaks even before you reach 37 weeks of pregnancy. This is referred to as Preterm Prelabor Rupture of Membrane.
Once your water has broken, it signals that you are either already in labor or are about to enter into labor. In some cases the labor may not start before 12 to 24 hours.
Once your water breaks, your child is no longer protected by the amniotic sack. Though your body continues producing the required amount of amniotic fluid till you have delivered your baby, you need to consult your doctor immediately after your water breaks.
When your water breaks, you might feel a popping sensation, along with a slow trickle or a gush of fluid. Every woman experiences differently though.
Keep a track of your water break once it happens, as your doctor would want to hear the symptoms. You need to:
1. Make sure that your water has broken and it is amniotic fluid that is leaking.
2. Keep calm and call your doctor to seek advice regarding the water break. You should immediately pay a visit to the doctor.
3. Ascertain the color of the discharge. This is very important.
4. Ideally the fluid should be odorless and pale yellow.
5. There may be some amount of blood when the water breaks initially. It is normal and you need not worry about it.
6. If the fluid discharged is brownish or greenish in color, it may mean that the baby has had its first bowel movement while in the womb. Seek medical help immediately.
7. Check for signs of fever accompanying your water break. Your doctor needs to know these details.
Do not go into a panic mode once your water breaks. It is quite a normal thing to happen. However, you do need to be careful about what you do next:
1. Remember that once your water breaks, your baby is exposed to the possibility of infections of any kind.
2. Infections from your vagina may travel upwards. Be careful to avoid them at all costs till you deliver your child.
3. Use sanitary napkins to keep your clothes clean. However, it is best to avoid a shower after the water breaks. Instead head for the hospital immediately for medical aid.
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Image credit: Pregnancy Birth Motherhood Preparation
We’ve covered the costs of prenatal scans previously, and now it’s time to take a look at the costs of normal (vaginal) and caesarean delivery in the public and private hospitals in Singapore. We know that pregnancy and giving birth is a difficult time for you, and that making an informed financial decision is important in many ways – and we’re here to help you gather that info to make those choices.
Before we get started, here are the following hospital abbrevtations used throughout this article:
Normal Delivery
Public Vs Private Hospitals - Ward A and 1 Bedded wards
The data on normal delivery costs below was taken from the Ministry of Health (MOH), and is correct as of 31 Aug, 2017.
Here are some comparisons between public and private hospitals, with a focus on their bills:
1. Most Cost-Efficient Hospital
Private: Parkway East
Public: SGH
|
Hospital |
Admissions |
Avg. Stay (Days) |
Avg. Bill
|
|
Parkway East |
480 |
2.1 |
$7,078 |
|
SGH |
435 |
2.8 |
$4,751 |
|
Difference in Bills: |
$2,327 |
||
2. Most Expensive Hospital
Private: Mount Elizabeth
Public: KKH
|
Hospital |
Admissions |
Avg. Stay (Days) |
Avg. Bill
|
|
Mount Elizabeth |
858 |
2.5 |
$10,402 |
|
KKH |
2,670 |
2.0 |
$5,209 |
|
Difference in Bills: |
$5,193 |
||
Continue reading on page 2 for information on caesarean deliveries...
Caesarean Delivery
Public Vs Private Hospitals - Ward A and 1 Bedded wards
The data on caesarean delivery costs below was taken from the Ministry of Health (MOH), and is correct as of 31 Aug, 2017.
Some things that’ll stand out immediately are the costs and duration of stay, when compared to the normal delivery costs – a c-section is considered to be a major operation, so its costs and recovery period will be higher than a normal delivery.
Here are some comparisons between these wards, with a focus on their bills:
1. Most Cost-Efficient Hospital
Private: Parkway East
Public: NUH
|
Hospital |
Admissions |
Avg. Stay (Days) |
Avg. Bill
|
|
Thomson Medical Centre (TMC) |
187 |
3.1 |
$13,171 |
|
NUH |
619 |
3.4 |
$8,392 |
|
Difference in Bills: |
$4,779 |
||
2. Most Expensive Hospital
Private: Glen Eagles Hospital
Public: KKH
|
Hospital |
Admissions |
Avg. Stay (Days) |
Avg. Bill
|
|
Gleneagles Hospital (GEH) |
506 |
3.5 |
$18,912 |
|
KKH |
1170 |
3.1 |
$10,442 |
|
Difference in Bills: |
$8,470 |
||
Things to take note of:
Continue reading on page 3 for Medisave claims...
Medisave Claims
The Medisave Maternity Package allows parents to claim delivery and pre-delivery (consultations and ultrasounds) expenses from their Medisave, and may be used at both public and private hospitals. To claim pre-delivery expenses, you’ll need to present the bills incurred for pre-delivery medical care to the hospital where baby was delivered. The hospital will submit these bills together with the delivery expenses for Medisave claims.
You may claim up to:
Examples of Medisave Claimable
With these details at your fingertips, we hope that you’ll be better informed during your pregnancy and how you can plan your finances!
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Image credit: Mount Elizabeth Hospital
Is this your first time delivering? Then it’s probably a good idea to book a maternity hospital tour so that you’ll know what your hospital is going to be like when you deliver your baby.
Do note that your chosen gynaecologist might only be able to deliver at specific hospitals, so check with them first before booking the tour at your desired hospital!
The tours usually last about 30 minutes, so don’t worry about it taking all day. To make these tours worth your while, we’ve come up with a list of questions for you to ask the facilitator. Don’t be afraid to ask questions, it’s always good to be well prepared beforehand! Pick the ones that you’re curious, we hope they help!
Questions To Ask
Hospital rooms and logistics
Labour and birth
After birth recovery
How to book your hospital tour
Most hospitals will require an advance appointment, here’s a list of contact for you!
Mount Alvernia Hospital: 6347 6788
https://mtalvernia.sg/maternity/our_care/maternity-tour-and-packages/
Thomson Medical Centre: 6358 0055/ 6350 8876
https://apps.thomsonmedical.com/hospital-tour/
Mount Elizabeth Hospitals: Orchard: 6731 2000 / Novena: 6933 0191
Glen Eagles Singapore: 6470 5615
Raffles Hospital: 6311 1111
Parkway East Hospital: 6377 3737
https://www.parkwayeast.com.sg/make-appointment
National University Hospital (NUH): 6772 2255/ 2277
Singapore General Hospital (SGH): 6326 5923
KK Women’s and Children’s Hospital (KKH): 6225 5554
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There are different methods to relieve labour pain and the effectiveness varies among individuals.
You know for sure that your tolerance for pain is at the ultimate low. Yet, the idea of a ‘drugged’ labour makes you uncomfortable. Here, we’ll address the common concerns you might have and hope it will help put your mind at ease.
Common Concerns
If I inhale too much gas, will I become unconscious?
Theoretically this may occur but only for a transient period. When you are drowsy, you will not be able to inhale more gas and hence, the drowsiness will wear off.
Will an epidural hurt my spinal cord?
The procedure is performed by well-trained anaesthesiologists at your lower back region, below the end of your spinal cord. Therefore, the chance of causing damage to it is very unlikely.
Will an epidural cause any backache?
Backache is common after giving birth whether you have epidural analgesia or not. However, you may experience some tenderness over the injection site for a day or two, but this is self-limiting.
People have told me that an epidural will prolong labour, is that true?
With lower concentration of drugs, modern obstetric epidural anaesthesia can shorten the 1st stage of labour, and although it may sometimes prolong the 2nd stage of labour, the extended duration is not significant.
When will I regain sensation in my legs after an epidural?
This depends on the type and concentration of local anaesthetics you have received. Usually after delivery, the plastic tube will be removed from your back, and sensation should return to normal within a few hours.
When can I ask for an epidural?
The decision rests on the mother’s pain threshold. If it is requested during labour, the evidence doctors have does not provide a compelling reason why this should be refused.
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Most likely, your labour story will not be what you expect and there will be one or two things that will throw your birth plan off track. But that’s totally common!
Here, we look at the common labour complications that you might encounter, but sound scarier than they actually are.
1. Umbilical cord complications
This is when the umbilical cord is looped around baby’s neck or entangled, which might cause compression. When this happens, you can still have a normal delivery – provided the cord isn’t being compressed. Often, the cord is wrapped around the baby’s body and your gynae will not even be concerned about it!
Can it be prevented? Nope
2. Perineal lacerations (Perineum tear)
This is when there’s a tear in the perineum (the area between the vagina and anus).
There are 3 types of tear. A first-degree tear is a minor one that usually requires few or no stitches at all. A second-degree tear involved the muscles underneath and needs stitches, which will dissolve on its own during the healing process. Third and forth degree tears extend to the anal sphincter, but fortunately, is rare.
Can it be prevented? Maybe! Perineal massage and during kegal exercises throughout your pregnancy might reduce the chances of a serious perineal trauma during birth.
3. Abnormal fetal heart rate
This is when the fetal heart rate goes outside the normal range of 110 to 160 beats per minute. The main reason why the doctors and nurses monitor baby’s heart rate during labour is to detect signs of fetal distress, which usually means the baby’s supply of oxygen is compromised in some way. If detected early, they can intervene and potentially prevent complications.
If detected, your doctor will try to ease baby’s destress by putting you on an IV drip, having you change positions or making sure you have adequate oxygen levels. Your doctor’s job is to ensure that baby is born as quickly as possible, so don’t worry if you have to get an emergency c-section done – it will all be worth it!
4. Amniotic cavity issues
This is caused when too much or too little amniotic fluid or when your water bag breaks before labour at or beyond 37 weeks.
Excessive fluid is common and rarely causes problems during labour. But once your water breaks, there’s less of a cushion for the umbilical cord. If this is suspected, your doctor may insert water into the amniotic cavity. If your water breaks before you start contractions, labour will most likely begin within 24 hours.
Can this be prevented? Nope
5. Failure to progress
This is when active labour lasts for approximately 20 hours or more (if you’re a first-time mum) or 14 hours (if you’ve given birth before). This is the most common reason for a c-section.
Can it be prevented? Maybe! You can stay at home until contractions become closer apart (if your doctor gives you the go-ahead), or try changing positions - sit, lie on your side, stand up or get on your hands and knees to speed up labour.
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Image credit: NetDoctor
You’re almost there, mummy! You’ve experienced the contractions and your doctor tells you that your cervical dilation is complete. It’s time to help your baby through the birth canal by pushing!
It generally takes about 30mins to an hour to delivery a baby (faster if it’s your second or subsequent child), but it can also take hours!
Here are some pushing tips to prevent exhaustion:
Push as if you’re passing motion
Relax your body and legs and push as if you’re having the biggest crap of your life. Put all your concentration and focus into your lower stomach when you push. Don’t worry about crapping or peeing while you’re at it. You’ll probably given an fluid injected into your rectum to clear your bowels before delivery.
Tuck your chin into your chest
This action will help you to focus your pushes to where they need to be. It might also help to look down below your belly button so you remember where your pushes should go to.
Give it your best shot
The more efficiently you push, the more energy you will give into each push – and the quicker your baby will make it’s way out.
Stay focused!
Stay in control of what you’re doing and try to avoid frantic pushing. Don’t push with your upper body or strain your face, that’s definitely not going to help! Try picturing your baby's head emerging - mind over matter!
Stop pushing when instructed
Your gynae will give you the cue to push. He might even suggest you to stop pushing for awhile so you can regain some strength or to keep baby’s head from popping out too fast.
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There are different methods to relieve labour pain and the effectiveness varies among individuals.
You know for sure that your tolerance for pain is at the ultimate low. Yet, the idea of a ‘drugged’ labour makes you uncomfortable. Here, we’ll address the common concerns you might have and hope it will help put your mind at ease.
Common Concerns
If I inhale too much gas, will I become unconscious?
Theoretically this may occur but only for a transient period. When you are drowsy, you will not be able to inhale more gas and hence, the drowsiness will wear off.
Will an epidural hurt my spinal cord?
The procedure is performed by well-trained anaesthesiologists at your lower back region, below the end of your spinal cord. Therefore, the chance of causing damage to it is very unlikely.
Will an epidural cause any backache?
Backache is common after giving birth whether you have epidural analgesia or not. However, you may experience some tenderness over the injection site for a day or two, but this is self-limiting.
People have told me that an epidural will prolong labour, is that true?
With lower concentration of drugs, modern obstetric epidural anaesthesia can shorten the 1st stage of labour, and although it may sometimes prolong the 2nd stage of labour, the extended duration is not significant.
When will I regain sensation in my legs after an epidural?
This depends on the type and concentration of local anaesthetics you have received. Usually after delivery, the plastic tube will be removed from your back, and sensation should return to normal within a few hours.
When can I ask for an epidural?
The decision rests on the mother’s pain threshold. If it is requested during labour, the evidence doctors have does not provide a compelling reason why this should be refused.
For more pregnancy and childcare tips, subscribe to our mailing list and like us on Facebook, to receive new articles for mummies like you every week!
