Q & A for Midwives in Private Practice FREE.Childbirth and Parenting Education Workshops.Windshield Wipers: This primes your thighs to be able to move wide and narrow, or internal and external rotation (knees wider than feet, and then knees closer than feet).This lets your brain know the position is safe to be in, which allows your tissues to fully relax so that you get the most out of your mobility work. NOTE: For all exercises below, it is very important to breathe comfortably in all positions. That is how the exercises below can help. The important thing for you to focus on is ensuring you can access these positions when needed by doing the preparatory mobility practice. Your midwife, doula, nurse, or other professional can help with this guidance. You do NOT need to worry about when to perform tucking or untucking during your labor. Now that you understand that tucking and untucking (and internal and external rotation at your hips) at various stages of birth is key to creating space, the mobility exercises below can help you practice these different positions. Mobility Exercises to Prepare the Pelvis for Birth Untucking the pelvis - along with internally rotating your hips so that your knees are closer than your feet - creates greater space at the bottom of the pelvis (outlet). Now, think of the “cow” portion of cat-cow below. “Untucking” Helps Widen the Pelvic OUTLET Tucking the pelvis under - along with externally rotating your hips so that your knees are wider than your feet - creates greater space at the top of the pelvis (inlet). Think of the “cat” portion of cat-cow below. You can help create this space with two key pelvic movements: Tucking and Untucking In the early stages of labor, baby begins at the top of the pelvis, called the inlet. As labor progresses, baby moves through the mid-pelvis and then exits at the bottom of the pelvis, called the outlet. So, how do we create space in the pelvis? How to Create the Greatest Space in Your Pelvisįirst, it’s important to understand how baby moves through the pelvis. If we can maximize the amount of space a baby has within the pelvis, we can not only speed this process along, but also minimize the stress on muscles and tissues within the pelvic bowl (and therefore minimize the risk injury). Therefore, in order to exit, human baby’s must perform a series of complex movements (known as the cardinal movements).Īmazingly, babies are essentially pre-programmed to perform these movements, but they need SPACE to do so. Notice how the baby’s head does not align with the vaginal opening. The trip through the birth canal is not a straight path. The Key to Baby’s Movement = SPACE in the Pelvis Then, we will share specific mobility exercises that you can practice now to ensure you can comfortably access those positions during labor. This article will focus on specific mobility exercises that can help facilitate an easier labor (for you and your baby).įirst, we will look at what positions during labor can help facilitate baby’s movement through the birth canal. There are are numerous beneficial exercises that can help you prepare for various aspects of birth - including breathing, energy system training, pushing practice, and overall strength training.
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