Getting Your Baby into an Optimal Position for Birth
How your baby is positioned during pregnancy and labor plays a vital role when it comes time for birth. Ideally, your baby should be head down, with their back facing the front of your abdomen (known as the anterior position). When your baby is in this position, labor is smoother and more straightforward.
However, if your baby isn’t in the ideal position, you can try the following exercises and techniques to encourage them to move. Please note that you should always first consult your healthcare provider like your midwife to make sure these exercises are safe and suitable for you!
1. Standing Forward Lean
Standing forward lean is a simple and effective exercise that can help guide your baby into a more favorable position for birth.
To perform this exercise, stand with your feet shoulder-width apart and lean forward onto a stable surface like a countertop or the back of a chair. This allows gravity to encourage the baby’s back to rotate toward the front of your abdomen.
We sometimes recommend spending a few minutes in this position two to three times a day.
2. Exaggerated Side-Lying with a Peanut Ball
Exaggerated side-lying positions using a peanut ball can be particularly effective in helping your baby find the optimal position.
This exercise involves lying on your side with the peanut ball between your knees. Change sides after a few minutes to encourage movement.
The position opens up your pelvis, creating more space for the baby to rotate and move down into the birth canal.
3. Birth Ball Kneel
The birth ball kneel is a comfortable and supportive position that can help your baby move into a better position.
To perform this exercise, kneel on the floor with your knees shoulder-width apart and lean forward onto a birth ball. This helps to tilt your pelvis forward, giving your baby more room to rotate and settle into the correct position for birth.
It’s recommended to gently rock back and forth in this position to encourage movement.
4. Hands and Knees Position with Pelvic Rocks
The hands and knees position is another effective way to prepare your baby for birth. To assume this position, get down on all fours with your hands and knees on the floor and slowly rock your pelvis back and forth or in a circular motion. This movement helps to relieve pressure on your back and rotate the baby.
When Should My Baby Be in an Optimal Position?
Ideally, your baby should be in the optimal position by 34-36 weeks of pregnancy. However, some babies don’t settle into the optimal position until labor begins.
What can be Done if a Baby Isn’t in Optimal Position?
You should always be attending your regular prenatal appointments and checking with your care provider to see what position your baby is in and consult with them on what should be done to help.