Exercises to Get a Baby in Right Position During Pregnancy

Knee Chest

• This position allows for the baby to disengage from the pelvis for freedom of movement and repositioning. Rest on your knees on the bed, carpeted floor or on pillows. Allow your upper body to relax in front of you, resting your chest and arms comfortably. Your hips will be higher than the rest of your body, encouraging the baby to move back up into the belly.

Pelvic Rock

• Gravity assists positioning the baby in this exercise. The baby's back is heaviest because of the weight of the head and spine. On a soft surface, position yourself on your hands and knees with your back straight. Alternate arching your back and dropping your stomach to the floor, similar to the cat's pose in yoga. Practice this exercise for 10 to 15 minutes, one to three times a day. By rocking your pelvis and allowing your belly to hang, you are encouraging the baby to rotate into optimal fetal position. This exercise is excellent for lower back pain caused by the increased weight of your baby.

Swimming

• Water is beneficial for pregnant women as it provides a near weightless feeling, relieving pressure on the joints. Swimming the breaststroke can promote optimal fetal positioning as the movements help open up the pelvis, giving more room for the baby to move and rotate. An added benefit to swimming is the pressure from the water reduces swelling by removing the fluid from the tissues and forcing it back into circulation.

Posture

• Always consider the location of your pelvis. It should tilt forward at all times. Avoid sitting on soft couches and recliners. While this may be comfortable, it encourages the baby to rotate to a forward facing position. Sit backwards on a dining room chair with your arms draped over the back while dropping your belly forward, or sit up straight on a birthing ball. Sleep on your side with your top leg resting in front of the bottom leg, allowing your pelvis to tilt forward. Avoid back sleeping which promotes poor fetal positioning and may inhibit blood flow causing dizziness.

  Maintaining good posture and practicing these exercises will help reduce the need for medical interventions such as vacuum assisted deliveries. Labor pain may be less with shorter labors. No guarantees can be made for the effectiveness of these exercises by medical personnel however.