Mobility exercises to prepare for birth

There are there are numerous beneficial exercises that can help prepare you for various aspects of birth — including; breathing, energy system training, push practice, and overall strength training. This article will focus on specifics mobility exercises which can help facilitate an easier birth (for you and your baby).

First, we will look at which positions during labor can help facilitate the movement of the baby through the birth canal. Next, we’ll share specific mobility exercises you can practice now to ensure you can comfortably access these positions during labor.

The key to baby movement = SPACE in the pelvis

The journey through the birth canal is not straight path You can see it in the image below. Notice how the baby’s head does not line up with the opening of the vagina. Therefore, to emerge, human babies must perform a series of complex movements (known as basic movements).

Surprisingly, babies are essentially pre-programmed to perform these movements, but they need SPACE to do so. If we can maximize the space a baby has inside the pelvis, we can not only speed up this process, but also minimize the stress on the muscles and tissues within the pelvic bowl (and therefore minimize the risk of injury).

So how do we create space in the pelvis?

How to create the best space in your pelvis

First, it is important to understand how the baby moves through the pelvis. In the early stages of labor, the baby starts from the top of the pelviswhich is called the entrance. As labor progresses, the baby moves through the middle of the pelvis and then out of the lower part of the pelviswhich is called the exit.

You can help create this space with two basic pelvic movements: Clotting and Unwrapping

“Tucking” helps widen the pelvic inlet

Consider the “cat” portion of the cat-cow below. Pelvic spillage under — along with externally rotating your hips so that your knees are wider than your feet — creates more space at the top of the pelvis (introduction).

“Decompression” helps to widen the pelvic outlet

Now, consider the “cow” portion of the cow-cat below. Unrolling the pelvis – along with internally rotating your hips so that your knees are closer than your feet — creates more space at the bottom of the pelvis (outlet).

Mobility exercises to prepare the pelvis for birth

Now that you get it plate and unfolding (and internal and external rotation in your hips) in different stages of birth is key to creating space, the mobility exercises below can help you practice these different positions. You do NOT need to worry never to perform retraction or uncoiling during your labor. Your midwife, doula, nurse or other professional can help you with this guidance. The important thing to focus on is to ensure that you can access to these positions when needed by doing preparatory mobility practice. This is how the following exercises can help.

NOTE: For all the following exercises, it is very important to breathe easy in all positions. This lets your brain know the position is safe to be in, which allows your tissues to fully relax so you can get the most out of your mobility work.

1. Windshield wipers: This activates your thighs so they can move wide and narrow, or internal and external rotation (knees wider than feet, then knees closer than feet).

2. Frog with Foot Lift-Off: This movement takes wipers to the next level by activating the hip rotators in their extremities.

3. Cat pose with knees wider than feet: This is the pelvic inlet opener we talked about above — rolling the pelvis with the help of thigh widening (knees wider than feet).

4. Wide Knee Deep Squat: This is another pelvic inlet opener. It can be more difficult to keep your legs narrower in this position, so work with the range you have available.

5. Happy Baby Pose: This is another pelvic inlet opener because it involves wrapping the pelvis. You can play with the width of the knees in relation to the feet. Plus, it’s just a good feeling and it’s a preview of what you’ll see your baby doing in a few months😊.

6. Cow pose with knees closer than feet: This is the pelvic outlet opener we talked about above—unfolding the pelvis with the help of hamstring contraction (knees closer than feet).

7. Supported hinge with knees closer than feet: This is another great “unblocking” movement that helps open the pelvic outlet.

Want additional resources?

For additional resources to help you exercise safely and Efficiently during pregnancy, explore us educational programs and services. You’ll find a variety of offerings tailored to different needs — from training, to self-directed programs, to the ability to work with an experienced coach.

Or, if you are a health and fitness professional interested in coaching pre and postnatal clients check it out ProNatal Training & Certification.