As baby rotates through the pelvis, they need to finish their rotation from the lower midpelvis to the outlet; usually this involves rotating under the pubic bone. This final rotation can slow down if you have difficulty creating more space in the posterior outlet of the pelvis: aka your ability to find internal rotation of the pelvis on the femur.
We can speed up labor and get to push if we can create more space in the pelvis to support your baby’s rotation through the pelvis! Fortunately, there are a lot of exercises and drills we can do during pregnancy to help us prepare for movement during labor! Let’s explore how we can prepare for birth!
Speed Up the Final Rotation of Labor:
Open the Lower Midpelvis
The lower midpelvis is the bottom of the bony structure of the pelvis that baby has to finish their rotation through for birth.
The lower midpelvis opens more with asymmetrical internal rotation on the side of the pelvis that baby is rotating.
If we want to create more space for a baby that is on rotating on the left side of the pelvis, then we want to create more space in the left posterior outlet: aka finding more internal rotation in the left hip.
During pregnancy, we can incorporate internal rotation in our prenatal workouts to ensure that we have this movement capability. This could include adding internal rotation to step ups or lunges.
Our 40-week prenatal strength program incorporates modifications for each trimester based on our experience working with in-person prenatal fitness clients. Our programming syncs to your current week of pregnancy, so you can start it at any time! If you are 26 weeks, you’ll start at week 26 of our program. We offer one-time payment options (maintain lifetime of the program access to use for future pregnancies) and also monthly payment options (pay only for the months you need).
Watch the video below to better understand baby’s rotation through the pelvis, and to see what their final rotation looks like!
4 Exercises to Prepare to Open the Posterior Outlet
Prenatal exercise has been shown in research to speed up labor! The reason is not that you are better at labor because of exercise, but because you can maintain a more upright position which causes your baby’s head to press against the cervix. This stimulates a feedback loop that triggers the release of more labor hormones.
Another aspect of prenatal exercise is that we can incorporate exercises to ensure we have the movement capability to open the pelvic levels more. This will create more space for baby to rotate more easily through the pelvis, which would mean a faster labor!
Let’s explore four exercises you can incorporate into your workouts to prepare for birth and open the posterior outlet to speed up labor.
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1. Half Kneeling Breathing Drill
Breathing drills are a great way for us to connect with our pelvic floor and pelvic positioning. The pelvic floor’s position is influenced by the pelvic position. If the pelvis is shifted, we can stretch different parts of the pelvic floor!
In the half kneeling breathing drill, we are finding more internal rotation on one side, which creates more space in the posterior outlet on that side of the pelvis.
So, if we shift the left hip crease back, we will shift the left leg into more internal rotation on the pelvis. This causes the tailbone to shift towards the right and creates more space in the left posterior outlet. This can be really helpful since baby is rotating in the left side in most situations!
Watch the video below for a breakdown of how to do this breathing drill!
2. Standing Breathing Drill
Next, we can try the standing breathing drill to open the posterior outlet bilaterally and unilaterally. You may find the standing breathing drill feels better for you, or you may find you feel the opening more in the half kneeling position. Explore both to see which is your preference.
The goal is to feel the posterior outlet open more as we breathe and shift the pelvis around.
In the standing breathing drill, it is similar to the half kneeling that we put weight into the forward leg, and shift that same side hip crease backward.
This shift back will create an internal rotation of the pelvis on the femur, shifts the tailbone in the opposite direction, and opens the posterior outlet on that side more. You can also find internal rotation in both legs for more of a bilateral opening!
Watch the video below for more of a breakdown on how to do this breathing drill.
3. Step Ups with Internal Rotation Emphasis
Now that we have coordinated our breath to movement, we can focus on exercises that strengthen the glutes, but also incorporates this opening.
Step ups are one of my favorite ways to teach my clients how to find internal rotation at the hip!
When you place a foot on the box, think bring the belly button to the thigh of the foot on the box. You can then add a reach forward as you shift your weight into the foot to emphasize this rotation.
It can be confusing the first few times you try it, but when we walk up stairs, or walk in general, we should be doing a subtle shift like this in our pelvis! Watch the video below for some tips on how to incorporate step ups into your workout routine to prepare for birth!
4. Staggered Stance RDL with Internal Rotation Emphasis
Another exercise that I love to do personally throughout my own pregnancy and program for our prenatal fitness program is the staggered stance RDL with internal rotation emphasis.
This exercise focuses on hamstring and glute strengthening, so is a great lower midpelvis and outlet opening preparation exercise.
In this movement, you will hold the weight in the hand that is opposite of the forward leg. Inhale to lower down as you rotate towards the forward leg.
Really focus on keeping the weight in the front leg! You should feel a stretch in the forward leg glute and hamstring at the bottom.
Then, exhale to stand up as you rotate to face forward. You can need to widen the stance if belly is getting in the way! Watch the breakdown video below for more on how to do this exercise!
BONUS:
5. During Labor: Counter Pressure Techniques
Now that you have done all your exercises to ensure that you have the movement capability to find more opening in the posterior outlet, we can add in some support during labor to create more space!
The cooks counter pressure and sidelying single knee press are two great ways to create more space in the posterior outlet during labor!
Watch the video below for a breakdown on how to do each counter pressure technique!
Speed Up Labor: Open the Posterior Outlet
We can speed up labor by opening each level of the pelvis! This will allow your baby to more easily rotate and navigate through the pelvis during birth. During pregnancy, we can incorporate exercises that focus on opening the posterior outlet so that we can ensure we have this movement capability to access during birth!