Preparing for Labour - Exercises for Pelvic mobility
As you approach the final stages of your pregnancy, I understand that your body is going through so many changes. Preparing for labour can be both exciting and nerve-wracking, and it's essential to support your body during this time. One of the best ways to do this is by focusing on improving pelvic mobility. A flexible and open pelvis allows your baby to move into the optimal position for birth, making your labor experience smoother and more comfortable.
As a chiropractor specializing in pregnancy care in Elwood, I work with expectant parents like you to help prepare your body for the big day. In this post, I’ll share with you a few simple, safe exercises that I often recommend to my patients to help improve pelvic mobility. These exercises not only help you get ready for labour but also provide relief from common pregnancy discomforts.
If you’re in Elwood or St Kilda, feel free to reach out to me if you need personalized guidance or want to book an appointment for pregnancy chiropractic care. Now, let’s dive into these exercises!
1. Butterfly Pose
The Butterfly Pose is a wonderful stretch that targets the hips and lower back, which can often feel tight during pregnancy. It encourages flexibility in the pelvis, helping your body move more freely as you approach labor.
How to Do It:
Start by sitting on the floor, bringing the soles of your feet together and allowing your knees to fall outward.
If you need extra support, place your hands gently under your knees.
On an inhale, lengthen your spine, lifting your chest and creating a gentle arch in your lower back (similar to the Cow Pose in yoga).
As you exhale, tuck your chin, round your spine, and lean back slightly, mimicking the Cat Pose.
This gentle flow helps release tension in your lower back and pelvis. I recommend moving through this stretch 5-10 times or for as long as it feels comfortable.
Be sure to watch the video below to see this exercise in action.
2. Supported Forward Bend
The Supported Forward Bend is one of my favourite exercises to help create space in the pelvis and release lower back tension. It’s especially helpful as your baby prepares to move lower into your pelvis.
How to Do It:
Stand with your feet hip-width apart, finding a stable surface like a countertop, wall, or stair rail in front of you.
Place your hands on the surface, then gently bend your knees and send your hips back behind you, like you’re reaching your tailbone toward the wall.
Press your upper thighs back to create more space in your pelvis and lengthen your spine.
If it feels good, try swaying your hips side to side and take slow, deep breaths to release any tension.
Stay in this position as long as it feels good to you. This simple movement will help you open your pelvis and prepare for the birth process.
Check out the full demonstration in the video below.
3. Exercise Ball Bounce
Using an exercise ball (also known as a birth ball) is a great way to encourage your baby to settle lower into your pelvis, helping to soften your cervix and encourage dilation.
How to Do It:
Sit comfortably on your exercise ball, ensuring your feet are flat on the floor and your legs are wide for balance.
Begin gently bouncing up and down in a light, rhythmic motion.
This subtle up-and-down motion can help your baby engage more deeply into your pelvis, making it easier for them to move into the ideal position for birth. I often recommend this to my patients, especially if they’re feeling restless or experiencing lower back discomfort.
Watch the full video demonstration below for more details.
4. Rocking Ball Hug
This is another favorite of mine for helping ease lower back tension, release the hips, and support pelvic mobility. It’s especially helpful in the final weeks of pregnancy.
How to Do It:
Kneel in front of your exercise ball with your knees about hip-width apart.
Lean forward, draping your upper body over the ball, and rest your arms on top, letting your hands relax over the back of the ball.
Gently rock your body forward and back, or side to side, allowing your hips and glutes to guide the movement.
This rocking motion helps to release tension and encourages a smooth flow of movement in your pelvis, making it easier for you to move through labour when the time comes. You can use this exercise during labour to promote mobility through the sacrum and pelvis.
Check out the video below for a full demonstration of this exercise.
Watch the Full Video Here:
Who Should Avoid These Exercises?
While these exercises are generally safe for most expecting parents in late pregnancy, it’s important to listen to your body and consult your healthcare provider if you have any concerns. If you fall into any of the following categories, it’s essential to get approval from your doctor before doing these exercises:
You are not yet full term.
You’re at risk for preterm labour.
You’ve been diagnosed with placenta previa, preeclampsia, or low amniotic fluid.
Your provider has recommended a medical induction rather than natural techniques.
If you experience any of the following, stop immediately and contact your doctor:
Vaginal bleeding
Dizziness or faintness
Shortness of breath or chest pain
Regular or painful contractions
A decrease in fetal movement
Fluid leaking or gushing from the vagina
Always trust your body, and don’t hesitate to modify or skip movements based on how you’re feeling that day.
Chiropractic Care for Pregnancy in Elwood and St Kilda
As an experienced chiropractor specialising in pregnancy care in Elwood, I’m here to help you through these final weeks of pregnancy. Chiropractic adjustments can help align your pelvis, release tension, and create space for your baby to move into the best position for labour. Whether you’re dealing with lower back pain, pelvic discomfort, or just need a little extra support, chiropractic care can be incredibly helpful as you prepare for birth.
If you’re in Elwood or St Kilda and would like to learn more about pregnancy chiropractic care, feel free to reach out to me. I’m here to help you feel your best as you move through this beautiful journey toward labour and delivery.
