As doulas and childbirth educators, we often hear folks ask what they can do to prepare their pregnant bodies for an efficient birth. And one goal we like to share is …
Baby gets in the inlet… and doesn’t get stuck in the mid-pelvis!
What does this mean?
The mid-pelvis and pelvic floor are often the most restricted areas of the pelvis. A lot of pregnant folks hang out in external rotation—where the inlet (top of the pelvis) is wide open (this can look like waddling instead of your regular walking). But staying there too much can lead to tension and gripping in the glutes, pelvic floor, and posterior chain.
During pregnancy, it’s essential to keep the pelvis balanced and mobile in all directions, and to minimize that tension, so baby has the space to do their job in birth!
What is baby’s job during birth?
As baby begins to engage into the pelvic inlet, they’ll need to tuck their chin (flexion) and rotate into the mid-pelvis. That requires a pelvic floor and posterior pelvis that’s supple, balanced, and ready to support this action! In other words, if baby can get into the inlet, they won’t get stuck in the mid-pelvis!
A Practice to Support Your Balanced Pelvis:
One simple way to prep your mid-pelvis? Try Hip Shifts!
This gentle movement creates asymmetrical opening in the mid-pelvis + helps you connect to your pelvic floor.
Here’s how to do it:
Lean over a counter or sturdy surface.
Breathe + gently bend one knee while straightening the other.
Send the straight leg’s hip back to feel a stretch + opening.
That’s it! A little movement can make a big difference in the balance in your pelvis.
Interested in learning more intentional movement to help you in pregnancy and postpartum? Check out our on-demand offerings!
Local to Asheville and looking to practice in community? Join our upcoming prenatal yoga series!
