Pelvic Mobility Exercises to Prepare for Labor

Birth is often talked about as something you simply “get through.” But like any major physical event, your body can prepare for it.

One important piece of that preparation is mobility. More specifically, helping your pelvis access the positions that can create more space for your baby to move during labor. The more comfortably you can move into and out of these positions, the more options you may have when it is time to birth your baby.

This article focuses on mobility exercises that can help prepare your pelvis for labor and support a more efficient birth experience for both you and your baby.

Read on to Learn:

• How pelvic mobility helps prepare your body for labor
• Which birth positions can help create more space in the pelvis
• Mobility exercises that prepare the pelvic for birth

Quick Answer: Mobility exercises can help prepare your body for labor by improving your ability to access positions that create more space in the pelvis. Movements that practice pelvic tucking, untucking, and hip rotation can help you comfortably move into positions that support baby’s movement through the birth canal during labor. Exercises such as Windshield Wipers, Frog with Foot Lift-Offs, Cat Pose, Deep Squats, Happy Baby Pose, Cow Pose, and Supported Hinges are all useful tools for building this mobility throughout pregnancy.

How Pelvic Mobility Helps Prepare Your Body for Labor

The trip through the birth canal is not a straight path. As shown in the image below, the baby’s head does not align directly with the vaginal opening. To exit the body, human babies must perform a series of complex movements known as the cardinal movements.

Amazingly, babies are essentially pre-programmed to perform these movements. But they need space to do so. When you can create more space within the pelvis, you may help baby move through the birth canal more efficiently. This can also help reduce excess stress on the muscles and tissues within the pelvic bowl, which may lower the risk of injury.

So, how do you create more space in the pelvis?

Birth Positions that Create More Space in the Pelvis

To understand how movement can help during labor, it’s helpful to know how baby travels through the pelvis. 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 through the bottom of the pelvis, called the outlet.

You can help create more space in these areas with two key pelvic movements: tucking and untucking

“Tucking” Helps Widen the Pelvic INLET

Think of the “cat” portion of cat-cow below. 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). Because baby begins labor at the inlet, positions that encourage this movement pattern are often used during the earlier stages of labor.

“Untucking” Helps Widen the Pelvic OUTLET

Now, think of the “cow” portion of cat-cow below. 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). As baby moves lower through the birth canal, positions that encourage this movement pattern can help create additional space where it is needed most.

Mobility Exercises to Prepare the Pelvis for Birth

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. You do not need to worry about when to perform tucking or untucking during your labor. Your midwife, doula, nurse, or other professional can help with this guidance. The important thing for you to focus on is ensuring you can access these positions when needed by doing the preparatory mobility practice. That is how the exercises below can help.

NOTE: For all exercises below, it is very important to breathe comfortably in all positions. 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. 

1. Windshield Wipers

   This exercise helps improve internal and external hip rotation, allowing your knees to comfortably move wider than your feet and then closer together than your feet. Sit comfortably with your knees bent and feet on the floor. Slowly lower both knees to one side, return to center, and then lower them to the opposite side. Move with control and only work within a comfortable range of motion.

2. Frog with Foot Lift-Off
   

   This exercise builds on the Windshield Wipers movement by strengthening the muscles responsible for internal and external hip rotation at their end ranges. Begin in a frog position with your knees bent and wider than your hips. Keeping your knees planted, gently lift one foot off the ground while maintaining control through your hips and pelvis. Lower the foot and repeat before switching sides.

3. Cat Pose with Knees Wider than Feet
   

   This exercise helps create more space at the pelvic inlet by combining a pelvic tuck with external rotation at the hips. Start on your hands and knees with your knees positioned wider than your feet. Press gently through your hands as you round your back toward the ceiling and tuck your pelvis under, similar to the “cat” portion of cat-cow. Breathe comfortably as you move into the position.

4. Deep Squat with Wide Knees
   

   This is another pelvic inlet opener because it combines a pelvic tuck with knees moving wider than the feet. Lower into a deep squat, using support if needed. Try to position your knees wider than your feet while keeping the position comfortable and controlled. If keeping your feet narrower is too challenging, work within the range you have available.

5. Happy Baby Pose
   

   This is another pelvic inlet opener because it involves tucking the pelvis. Lie on your back and bring your knees toward your chest. Hold behind your thighs, shins, or feet, depending on what feels most comfortable. Gently explore the position by adjusting the width of your knees relative to your feet, breathing comfortably throughout.

6. Cow Pose with Knees Closer than Feet
   This exercise helps create more space at the pelvic outlet by combining an untucked pelvis with internal rotation at the hips. Start on your hands and knees with your knees positioned closer together than your feet. Gently arch your back and untuck your pelvis, similar to the “cow” portion of cat-cow. Breathe comfortably as you move into the position without forcing the range.

7. Supported Hinge with Knees Closer than Feet
   

   This is another untucking movement that can help create more space at the pelvic outlet. Stand facing a sturdy surface, such as a countertop, couch, or table, and place your hands on it for support. Step your feet wider than your knees, then hinge your hips back while keeping your spine long and your pelvis untucked. Breathe comfortably in the position and avoid forcing the range.

Preparing for birth is not just about building strength or endurance. It’s also about ensuring your body can comfortably access the positions that create space when it matters most. By regularly practicing these mobility exercises throughout pregnancy, you can improve your ability to move, adapt, and respond to the changing demands of labor.

Frequently Asked Questions About Pelvic Mobility Birth Preparation

How does pelvic mobility help prepare for birth?

Pelvic mobility can help you access positions that create more space in the pelvis during labor. This may help the baby move through the birth canal more efficiently and may reduce excess stress on the muscles and tissues within the pelvic bowl.

What is the difference between the pelvic inlet and pelvic outlet?

The pelvic inlet is the top of the pelvis, where the baby begins in the early stages of labor. The pelvic outlet is the bottom of the pelvis, where the baby exits as labor progresses.

What movements help create more space in the pelvis during labor?

Two key movements are tucking and untucking the pelvis. Tucking the pelvis can help create more space at the pelvic inlet, while untucking the pelvis can help create more space at the pelvic outlet.

Do I need to know when to tuck or untuck during labor?

No. Your midwife, doula, nurse, or other birth professional can help guide you during labor. The goal of these exercises is to help you comfortably access the positions ahead of time so they are available when needed.

Why is breathing important during these mobility exercises?

Breathing comfortably helps your brain recognize that the position is safe. This allows your tissues to relax more fully, helping you get more out of your mobility practice.