So, you’ve been planning and preparing for labor for months! You’ve been eating right, taking childbirth classes, reading all the books and blogs, and receiving “helpful” advice from everyone you know (and probably some people you don’t!). Even the grocery store cashier notices that you’re still pregnant. While you’ve likely covered all your bases, have you considered how to encourage your baby to settle into the best position for labor? Optimal fetal positioning can make labor smoother, shorter, and more comfortable. Here are some great movements and techniques to help:
Forward-Leaning Inversions
This movement is excellent for stretching the uterine ligaments and creating space for the baby to reposition. To do this:
- Kneel on the edge of a couch or bed, with your hands on the floor.
- Lower your head and chest gently, keeping your hips elevated.
- Stay in this position for about 30 seconds before returning to upright. This helps give the baby room to rotate if needed.
Sidelying Release
This gentle stretch helps relax the pelvic muscles and ligaments, creating more space for baby to descend. Lie on one side with the top leg bent at a 90-degree angle over a chair or pillow, while the bottom leg stays straight. Hold this position for a few minutes and then switch sides.
Pelvic Tilts (Cat/Cow Stretch)
This is a simple but effective way to encourage your baby into the anterior position:
- Start on all fours, hands under shoulders, knees under hips.
- Arch your back (Cat Pose), then lower your belly, lifting your head and tailbone (Cow Pose).
- Repeat for 10–15 reps. This helps align your baby and is great for relieving lower back tension.
Walking and Swaying
Regular walking helps your baby descend into the pelvis, using gravity to encourage optimal positioning. Gentle swaying movements, like a figure-eight motion while standing or sitting on a birthing ball, also help open up the pelvis and encourage baby to engage.
Lunges
Lunges open the pelvis, giving your baby more space to move into position:
- Step one foot forward, bending both knees into a lunge.
- Hold for 20–30 seconds, then switch legs. This helps make room for baby to rotate into a better birthing position.
Open-Knee-Chest Position
This position can help a baby rotate from a less optimal (such as posterior) position:
- Get on your hands and knees, but lower your chest towards the floor while keeping your hips elevated.
- Hold this position for 20–30 minutes to allow gravity to help the baby turn.
Rebozo Sifting
Using a rebozo (a long cloth), a partner can help gently rock your belly while you’re on all fours. This technique helps loosen tight ligaments and allows the baby to move into a better position. It also promotes relaxation in the later stages of pregnancy. More information on the history of Rebozo
Pelvic Rocks on a Birthing Ball
Sitting on a birthing ball and gently rocking back and forth or doing pelvic tilts can help create space for the baby to move lower into the pelvis. This also helps alleviate lower back pressure and encourages engagement.
Walking Up Stairs
Climbing stairs can help the baby move lower into the pelvis as you engage your hips. Take each step slowly and intentionally, lifting each leg high to activate key pelvic muscles.
Incorporating these movements into your daily routine can significantly improve fetal positioning. Always listen to your body and adjust exercises as needed. If unsure about these techniques, consult your midwife, doula, or healthcare provider for personalized guidance. Happy positioning!
