Exercises, Stretches and Techniques
For Labour Preparation
If you have attended our workshops, or seen Taneta or Teliah, and have been given a whole lot of information, but are worried about forgetting instructions, tips, or tricks, look no further!
The Do's
1. Get your pelvis checked by a chiropractor
2. Be mindful while you are regularly completing stretches and exercises. How does your pelvis feel? How does baby feel? Does this position put more or less pressure on your pelvic floor?
3. Pregnancy massage for myofascial relaxation and pelvic balancing
4. Sit with you knees at the same height or lower than your hips
5. Keep your pelvis mobile. Use a balance disc or camping pillow on hard chairs.
6. Eat a varied diet, with plenty of water. If you are struggling with your intake, seek help from one of your providers
7. Stay gently active
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The Don'ts
1. No crossing legs, high heels, or sitting in recliner chairs
2. Don't carry toddlers on your hips
3. Avoid restrictive clothing. Ensure bras are soft and flexible so the ribcage can expand, and pants dont restrict the natural balance of your pelvis
4. Avoid prolonged sitting or sedentary positions
Knee to Chest
1. No crossing legs, high heels, or sitting in recliner chairs
2. Don't carry toddlers on your hips
3. Avoid restrictive clothing. Ensure bras are soft and flexible so the ribcage can expand, and pants dont restrict the natural balance of your pelvis
4. Avoid prolonged sitting or sedentary positions
Forward Leaning Inversion
Designed to stretch and relax tight round and cervical ligaments, and well as relax any tension within the uterus and pelvic floor. This often gives baby (and you!) a break and allows your body to rest and reset, both during pregnancy and labour.
You can get your partner to help use in this position by placing a calm supportive pressure over your sacrum (tailbone).
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Set-Up:
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Choose a stable surface like a couch, low bed, or stairs. You will be kneeling on the edge.
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Place a yoga mat or soft carpet below you, and a pillow or folded blanket for added knee support.
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Have a support person nearby, especially the first few times.
Instructions:
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Kneel on the edge of the couch or stairs, knees hip-width apart.
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Lower your hands to the floor, walking them forward slowly.
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Lower your elbows and forearms to the ground, letting your head hang freely (not resting on the floor).
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Let your belly hang loosely as your hips stay high and your shoulders/head are low.
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Stay in this position for 30 seconds to 1 minute. Breathe deeply and relax.
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To come up: Carefully reverse the movement, walking your hands back and slowly rising to kneel or sit upright. Pause before standing to prevent dizziness.
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You can stay in this position for as long as you are comfortable.
If this causes pain, discomfort or other unwanted experiences, please stop and consult your chiropractor, midwife, or doctor.
Knee to Chest
Similar to the true forward leaning inversion, this is better suited to mums who are uncomfortable being truly upside down or have things like high blood pressure stopping them.
Unfortunately I dont have a wonderful photo, but it should look the same as above, but with knees and chest on the ground.
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Set-Up:
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Choose a comfortable and private space, like a yoga mat or carpeted floor.
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Use a pillow under your knees or chest if needed for comfort.
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Have a support person nearby, especially the first few times.
Instructions:
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Begin on all fours (hands and knees).
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Lower your chest down to the floor, with your hips elevated above your shoulders.
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Keep your knees bent and pulled slightly forward under your hips (not too wide apart).
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Rest your forearms or head on the floor or a pillow—whatever feels best.
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Keep your hips high and your belly hanging freely to allow baby space to move.
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Hold this position for 5–10 minutes, or as long as is comfortable.
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To come up, slowly walk your hands back, and rise to a seated or kneeling position gently. Pause before standing up fully.
Squats and Lunges
Squats and lunges are very effective at mobilising the pelvis and creating flexibility and movement in the pelvic inlet and outlet.
Squats can be performed however is comfortable, remembering the idea is to rest, relax and stretch, not complete a sumo workout! Squats usually work on both sides at the same time. Lunges can be completed on the floor, or while standing like the photo. Lunges differ to squats because the deliberately creates asymmetry within the pelvis. Be especially mindful if your pelvic floor is under more tension when completing these on one side vs the other.
Both squats and lunges can be completed during pregnancy and during labour, at home or in the hospital, for as long as you are comfortable!​
Side-Lying Release
Brilliant at mobilising the myofascial structures in the pelvis, allowing the joints to open and shift!
Try the usual forward side lying release, either with or without a support person, or bring the leg back to release your psoas and hip flexors (if in doubt please check in with your chiropractor or trained midwife)​
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Set-Up:
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Choose a comfortable and private space, like a yoga mat or carpeted floor.
-
Use a pillow under your knees or chest if needed for comfort.
-
Have a support person nearby, especially the first few times.
Instructions:
-
Begin on all fours (hands and knees).
-
Lower your chest down to the floor, with your hips elevated above your shoulders.
-
Keep your knees bent and pulled slightly forward under your hips (not too wide apart).
-
Rest your forearms or head on the floor or a pillow—whatever feels best.
-
Keep your hips high and your belly hanging freely to allow baby space to move.
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Hold this position for 5–10 minutes, or as long as is comfortable.
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To come up, slowly walk your hands back, and rise to a seated or kneeling position gently. Pause before standing up fully.
Walchers
When to Use:
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When baby’s head is not engaged late in pregnancy or early labor
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If baby is high and not descending despite contractions
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As a temporary technique (about 3 contractions) during labor
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In combination with other balancing techniques (like Side-Lying Release or Forward-Leaning Inversion)
Set-Up:
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Use a firm surface such as a bed or couch with a flat, hard edge
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You’ll need two chairs or stools to support your feet
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Have a support person nearby to assist with getting into and out of the position
Instructions:
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Sit on the edge of a firm bed or couch, with your buttocks at the very edge and legs hanging down freely.
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Let your thighs hang straight down—your legs should not be tucked under the bed or outstretched.
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Rest your feet on two stools or low chairs so they are not bearing weight, just lightly supported.
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Lean backward slightly while keeping your spine supported, or lie back gently on pillows if needed.
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Allow your pelvis to tilt forward naturally, creating more space at the front of the pelvis.
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Hold this position for:
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About 3 contractions if used during labor
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Or 5–10 minutes at a time if used during late pregnancy
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Have your support person help you return upright slowly and carefully after the exercise.
Frog Leg
The Frog-Leg Position (or Frog-Leg Stretch) is a gentle movement used to open the hips, move the cervix forward, soften inner thigh muscles, and help with pelvic alignment.
Set-Up:
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Choose a soft surface like a yoga mat, carpet, or bed
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Wear loose, comfortable clothing
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Have pillows nearby for knee or back support if needed
Instructions:
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Lie flat on your back (or at a slight incline if flat is uncomfortable after 20 weeks)
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Bring the soles of your feet together and let your knees fall gently out to the sides
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Allow gravity to open the hips—do not push the knees downward
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Place pillows under the knees for support if there's any discomfort
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Rest in this position for 3–5 minutes, breathing deeply
Tip:
Use with Walchers for a powerful combination
Knee to Chest
1. No crossing legs, high heels, or sitting in recliner chairs
2. Don't carry toddlers on your hips
3. Avoid restrictive clothing. Ensure bras are soft and flexible so the ribcage can expand, and pants dont restrict the natural balance of your pelvis
4. Avoid prolonged sitting or sedentary positions
Shake The Apple Tree/Rebozo
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From 20 weeks onward, or as part of a daily body balancing routine
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During pregnancy to relax tight pelvic or back muscles
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During early labor to relieve tension and help baby settle into position
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After other techniques like Side-Lying Release or Forward-Leaning Inversion
Set-Up:
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You, the pregnant person, can be in one of two positions:
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Standing, leaning forward over a sturdy surface (like a bed or countertop)
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On hands and knees (tabletop position) on a soft but stable surface
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Wear comfortable clothing, and keep your hips and glutes exposed or accessible to your support person
Instructions for the Support Person:
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Stand or kneel behind the pregnant person, placing both hands on each side of the hips or buttocks.
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Using a gentle but rhythmic jiggling motion, shake the hips side-to-side or vibrate the glutes up and down.
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The goal is to create soft, continuous movement, like shaking fruit off a tree—not rough or jerky.
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Keep the motion steady and relaxed for about 1–2 minutes.
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You may pause, then repeat for another round if it feels good.
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Always check in with the pregnant person to ensure they feel safe, supported, and comfortable.
Tips:
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Think soft, fast jelly-wobble motion—not a deep tissue massage
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Use after Side-Lying Release to help muscles integrate the release
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Useful for tight glutes, pelvic tension, or just relaxation
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Can be followed by walking, gentle stretching, or Frog-Leg position
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Great during a labor stall or as a calming technique during early labor
Abdominal Sifting/Rebozo
Set-Up:
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The pregnant person gets into a hands-and-knees position (tabletop) on a padded mat, bed, or carpet.
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A long Rebozo or woven scarf (about 2–2.5 meters / 6–8 feet) is used by the support person.
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The cloth should be centered under the belly, cradling it from side to side, like a sling or hammock.
Instructions:
For the Pregnant Person (Receiver):
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Be in a comfortable tabletop position—hips over knees, shoulders over wrists.
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Keep belly soft and relaxed—avoid tensing or bracing.
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Breathe slowly and deeply. Close your eyes if helpful.
For the Support Person (Giver):
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Kneel or stand behind the pregnant person and gently gather both ends of the Rebozo.
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Holding the fabric like reins, begin to gently jiggle or sift the belly side-to-side—think of a gentle, rhythmic hammock motion.
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The movement should feel like a rocking or swaying of the baby and belly—not a shake or bounce.
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Continue for 1–2 minutes, or longer if it feels good and relaxing.
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Stop gently, release tension slowly, and allow the person to rest afterward.
Shake The Apple Tree/Rebozo
The Abdominal Lift and Tuck is a powerful and active technique often used during pregnancy and early labor to help baby engage in the pelvis, rotate into an optimal position, begin their descent and relieve pressure in the lower back. It can encourage progress in labor when baby is high or not well-positioned.
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Instructions:
🟡 If You’re Doing It Solo:
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Stand upright, knees slightly bent, feet hip-width apart.
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During a contraction (or as practice), place your hands under your pregnant belly, palms facing up.
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Gently lift your belly upward and inward—as if you’re helping baby move “up and in” toward your spine.
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At the same time, gently tuck your pelvis under (posterior pelvic tilt), like tailbone down, pubic bone up.
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Hold the lift and tuck for 10–30 seconds (or the duration of a contraction).
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Relax completely between contractions.
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Repeat for 10 contractions in a row, or for 10 minutes if not in labor.
🟢 If You’re Using a Partner for Assistance:
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Stand as above, leaning slightly forward on a counter or stable surface.
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Partner stands behind and places one hand under the belly (gently lifting) and one hand on the sacrum or lower back (gently guiding the tuck).
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During a contraction, the partner lifts belly upward, while gently encouraging the pelvis into a tucked position.
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Maintain for the length of the contraction (up to 60 seconds), then rest.