4 Mobility Exercises for Birth Preparation
As you enter the second and third trimester of pregnancy, preparing your body for birth becomes increasingly more top of mind. Mobility exercises are a crucial part of this preparation, helping to ease labor, support recovery, and ensure your body is ready for the big day. It’s never too early or too late to start incorporating mobility exercises into your pregnancy routine nor do we need to overly complicate what you should focus on.
Here’s the TL;DR: Moving your body into ranges of motion you might not typically find yourself during pregnancy supports optimal baby positioning as well as flexibility in the tissues surrounding your pelvis. This helps support a vaginal birth.
Why Mobility Exercises are Important for Birth Preparation
Mobility exercises during pregnancy serve two major purposes:
1. Preparing your pelvis and pelvic floor for birth
During pregnancy your body undergoes significant changes which can lead to muscle tightness and discomfort. As your body changes, your muscles start to go into overdrive to support your back, hips, pelvis and belly. Mobility exercises help prepare your pelvis and pelvic floor for birth by enhancing flexibility and relaxation in these key areas! We can’t control labor or birth, but mobilty and flexibility in the structures around your pelvis can contribute a smoother labor and delivery process by allowing your body to move comfortably and efficiently during contractions and pushing.
2. Optimizing fetal positioning
Fetal positioning plays a vital role in the birth process. A baby in a funky position can lead to prolonged labor, increased pain with contractions, longer pushing phases and more tissue trauma during birth. Mobility exercises help create the optimal space for your baby to move into a better position for delivery. Symmetrical mobility can help reduce resistance in the uterus and surrounding tissues, allowing your baby to find their ideal position for birth.
When to start mobility exercises during pregnancy:
It’s never too early or too late to start working on mobility. Depending on where you are in your pregnancy, the amount of time you may want to dedicate to these routines may vary.
Starting early in pregnancy:
For those beginning in the first trimester, aim to spend 5-10 minutes daily on mobility exercises. Early and consistent practice will allow your body ample time to adapt and benefit from the exercises.
Starting later in pregnancy:
If you’re starting closer to your due date, don’t fret! There’s still time to create space for your body and baby. If you’re starting in the late second or third trimester, aim to dedicate 20-30 minutes daily to mobility exercises. This extended time will allow you to address all key muscle groups each day and maximize the benefits as you prepare for labor.
Tips for effective mobility exercise:
1. Let the movements be comfortable
These exercises should be done in a pain free range of motion. If something doesn’t feel good for you, stop and modify the movement in order to find a version that better suits your needs. The goal is to gently encourage flexibility and create space in your joints and muscles.
2. Consistency is key
Regular practice is essential for seeing improvements in mobility. Shorter bouts of daily mobility will lead to better results than one long session each week. Start with consistent, short sessions and gradually increase the amount of time as you work mobility into your routine.
3. Listen to your body
If an exercise doesn’t feel right, stop and modify it as needed. Mobility exercises should be comfortable and supportive, not a source of pain.
Four mobility exercises for birth preparation:
Each of these exercises focuses on a different area of the body to prepare your hips, back, pelvis and pelvic floor for birth. But remember, they’re meant to be modified to fit your needs! Start gentle and build your range of motion over time.
Tips for 90/90 rocks: It’s ok if your range of motion is very small to begin with. These can feel kind of intense so start slow and remember to do both sides!
Tips for standing thoracic windmills: Allow your opposite knee to bend as you rotate towrads the ceiling, but try to keep your hips pointing towards the floor.
Tips for adductor rock backs: Try to keep your foot flat on the floor and start with a small range of motion. If you feel any tugging in your pubic bone, back off the intensity.
Tips for QL doorway stretch: You can either hold the position as shown in the video or you can rock in and out of it 10-20 times per side. Try both and see what feels best!
Incorporating mobility exercises into your pregnancy routine is a powerful way to prepare your body for birth and support a smoother labor experience. Whether you’re early in your pregnancy or nearing your due date, these exercises can help optimize your pelvic health and fetal positioning. Start incorporating these practices today and watch how the way your body feels starts to change!
Ready to enhance your birth preparation with mobility exercises?
Start your routine today and enjoy the benefits of a more comfortable and prepared pregnancy.
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This post was written by Dr. Rebecca Maidansky, PT, DPT, owner and founder of Lady Bird Physical Therapy. Rebecca is a pelvic floor physical therapist in Austin, TX and founded Lady Bird Physical Therapy in 2019. She is the creator of Birth Preparation and Postpartum Planning, Baby Steps Fitness and the head writer and editor of The Pelvic Press.
Rebecca is a passionate writer and vocal advocate for pelvic health and the importance of improving access to perinatal care. She believes strongly that many common pregnancy pains and postpartum symptoms can be eased or even prevented with basic education and care.
She created this blog to help all birthing people manage common pregnancy pains, prepare for birth and recover postpartum.