Best Exercises to Optimize Baby’s Position for Labour
1. Pelvic Tilts (Cat-Cow Stretch)
Pelvic tilts are a gentle way to encourage your baby to move into the optimal position. This exercise helps create space in the pelvis and encourages the baby to tuck their chin, which is ideal for labour.
How to do it:
Start on your hands and knees in a tabletop position.
Inhale as you arch your back, lifting your head and tailbone (cow pose).
Exhale as you round your back, tucking your pelvis and chin (cat pose).
Repeat for 5–10 minutes daily.
2. Forward-Leaning Inversion
This exercise can help shift a baby who is in a posterior position (back-to-back) to an anterior position (back-to-belly). It’s especially useful in the later stages of pregnancy.
How to do it:
Kneel on the edge of a couch or bed, and slowly lower your hands to the floor.
Keep your elbows bent and your head off the ground.
Hold the position for 30 seconds to 1 minute, then slowly return to kneeling.
Note: Avoid this exercise if you have high blood pressure or feel dizzy.
3. Squats
Squats are excellent for opening the pelvis and encouraging the baby to descend. They also strengthen the legs and pelvic floor, which can be helpful during labour.
How to do it:
Stand with your feet shoulder-width apart.
Lower yourself into a squat, keeping your knees aligned with your toes.
Hold onto a sturdy surface for balance if needed.
Aim for 10–15 squats daily, or as comfortable.
4. Butterfly Stretch
The butterfly stretch opens the hips and pelvis, creating more space for the baby to move into the optimal position.
How to do it:
Sit on the floor with the soles of your feet together and your knees bent outward.
Hold your feet and gently press your knees toward the floor.
Hold the stretch for 30 seconds to 1 minute, breathing deeply.
5. Walking
Walking is one of the simplest and most effective ways to encourage your baby to move into the right position. The gentle rocking motion of walking can help the baby settle deeper into the pelvis.
How to do it:
Aim for a 20–30 minute walk daily.
Focus on maintaining good posture, with your pelvis slightly tilted forward.
6. Side-Lying Release
This exercise, popularized by Spinning Babies, helps relax the uterine ligaments and create space for the baby to rotate into an optimal position.
How to do it:
Lie on your side with your bottom leg straight and your top leg bent, resting on a pillow.
Place a pillow under your belly for support.
Stay in this position for 5–10 minutes, then switch sides.
7. Birth Ball Exercises
Using a birth ball (also called a stability ball) can help open the pelvis and encourage the baby to move into the right position.
How to do it:
Sit on the ball with your feet flat on the floor and gently bounce or rock your hips in circular motions.
You can also lean forward over the ball while kneeling to relieve pressure and create space in the pelvis.
8. Swimming
Swimming is a low-impact exercise that can help relieve pressure on your joints while encouraging your baby to move into the optimal position. The buoyancy of the water allows for gentle movements that can help the baby settle.
How to do it:
Swim laps or simply float on your back in a pool.
Focus on relaxing and enjoying the weightlessness.
Tips for Success:
Stay Consistent: Incorporate these exercises into your daily routine, especially during the third trimester.
Listen to Your Body: Avoid overexertion and stop any exercise that causes pain or discomfort.
Combine with Good Posture: Practice good posture throughout the day by sitting upright and avoiding slouching to create more space in your pelvis.
Final Thoughts
While these exercises can help encourage your baby into the optimal position for labour, it’s important to remember that every pregnancy is unique. If your baby remains in a less-than-ideal position, don’t stress—your healthcare provider can offer guidance and support. The goal is to stay active, relaxed, and confident as you prepare for the incredible journey of childbirth.
By incorporating these exercises into your routine, you’ll not only optimize your baby’s position but also strengthen your body for labour. Happy moving, and here’s to a smooth and positive birth experience!
Disclaimer: Always consult your healthcare provider before starting any new exercise routine during pregnancy.