The Sidelying Release (SLR) relaxes and lengthens muscles supporting the pelvis–temporarily. This may ease pain in pregnancy and birth, and make room for baby. SLR comes to the birth world through the gifts of Carol Phillips, DC who teaches it in her Dynamic Body Balancing Workshops.
The SLR rewards include a temporary lengthening of the pelvic floor.
What situations is a Sidelying Release useful for:
- Stall in labor (strong contractions and no dilation or strong contractions that have spread out and reduced)
- Annoying hip or back pain in pregnancy or birth
- Sharp pain in pelvis or hips in pregnancy or birth (if this doesn’t remove acute pregnancy pain seek a provider)
- Baby is in a breech, oblique, posterior position and you add this to other techniques
- Contractions with no progress
- Asynclitic head or baby’s head is tipped or tilted
- Deep Transverse Arrest (baby remains facing a hip at 0 station, midway down the pelvis)
- Posterior baby
- Contractions are more painful than expected
The SLR is a star in the universe of maternal positioning for comfort and progress.
How often do I do a Sidelying Release
Do it on both sides twice a week in pregnancy and once in early labor to reduce labor pain.
How to do a Sidelying Release
This is a technique to do with a helper. A woman can do this alone with less precision, but a helper can make sure mother’s hips and shoulders are stacked.
The mother chooses which side she feels more comfortable in first. Do this on BOTH sides so the pelvic floor is more even.
Use on a firm surface (I use a couch as an example). Choose a surface as long as the mother. The edge of a couch, bed, a heavy table or counter will do. A hospital bed works wonderfully, when raised a bit, during labor in the hospital. Some doulas and childbirth educators are experimenting with doing the Sidelying Release while the mother lays on the floor.
Please read the instructions below carefully. Doing it wrong doesn’t work.
- Begin on the side of choice. Head is level on a pillow, not tilted. The neck is straight.
- The helper stands in front of her. The helper has their leg or hip firmly against the edge to keep the mother from tipping off!
- Holding a chair or table near the edge of the couch, the mother scoots her hip right up to 2” (5 cm) from the edge of the couch. A 3rd trimester woman’s pregnant belly extends beyond the edge.
- The helper curves both palms around the edge of the mother’s hip (front and top; ASIS). The helper must prevent the mother’s hip from leaning forward after her leg hangs.
- The helper presses down firmly (but not as strongly as for counter pressure, about the weight of a 2-3 pound bag of beans. Slight rocking of the hip helps relax muscles.
- The mother feels straightens her lower leg. But the helper must not pull the leg straight!! Toes are up (flexed) toward her knee.
- When the helper is steady and in place (but not before!), the mother slightly lifts her leg up and over her thigh and then lets it slowly hang down in front of her. Wait 2 minutes or until leg slightly “”
Check: is her back straight? Use a box along her lower back to line up the hips. Only use the box for a second to check your alignment – but don’t let go of the hip!
The top shoulder stays directly over the lower shoulder? (She can hold a chair, a table or a helper.) The top hip must stay over the lower hip! Now she is ready for the activity!
Helper: Don’t let her hip lean forward! Here’s the point of the Sidelying Release: Her top leg hangs forward into the air. Let the full weight of the top leg hang free. Avoid the mother’s thigh so the thigh can hang freely. The mother breathes deeply and slowly. As her belly relaxes, her leg relaxes more.
How long to do a Sidelying Release
In pregnancy: Her leg hangs like this for about 2 1/2 minutes. It’s ok to try it longer, but it’s vital that it’s done on both sides. A few people have reported holding each side for up to 20 minutes to flip a breech! In labor: Let the leg hang like this through 3 contractions and switch sides for another 3 contractions (sometimes a rest comes after 2 contractions. Between contractions, too!
It’s vitally important to do both sides so that you don’t create more of an imbalance!
A woman can do this alone, but a helper is very useful. If done alone, she braces herself with her arm, holding a heavy table, for instance. She has to consciously keep her hips stacked one above the other.
After we finished the left side, she got up to use the restroom. Contractions were more regular, not so close together and VERY productive. Suddenly she “had to poop!” Her water broke, she began to push and we scrambled to get things together for the hospital….I learned that I will reserve these spectacular techniques from Spinning Babies for when we’re close to the delivery locale! – An anonymous doula
Is there any time you shouldn’t do a Sidelying Release?
Typically safe before or throughout pregnancy, avoid if bleeding other than a normal bloody show of labor.
Avoid if recovering from hip surgery. In a well progressing labor there may be no need for SLR.
If you do the Sidelying Release do it on both sides and keep the hips straight. This is important!
Caution: Do not do any exercises, including any inversions or twists, or the Sidelying Release, if you are having cramps or pain of an undetermined origin (meaning not from labor or prodromal labor) before a physician can help determine that the pain is not related to the placenta.
Older people or people with tight legs may feel a pull on the outer leg. If sharp, stop the sidelying release and address the muscles on the outer leg with a massage stroke before repeating SLR.
Please pay attention to a pain that persists more than a few minutes. Report abdominal pain to your provider, including shoulder pain.
Stop these or other exercises immediately if the baby begins sudden, vigorous, frantic movements during the new position. Don’t get upside down or do the Sidelying Release after such vigorous movements before assessment. Have the baby’s heart beat assessed immediately anytime, with or without exercise in which the baby moves frantically. Don’t get upside down if you have high blood pressure or are otherwise at risk of a stroke.
Frantic fetal movement or placenta pain is an unusual occurrence in any event, and extremely unusual at Spinning Babies. I have heard of one possible instance of each situation in the last ten years. There were warnings that were not understood, so listen to your body and check out unusual symptoms with your physician before trying these exercises. Meanwhile thousands of women are getting mild or dramatic benefits from the inversions and Sidelying Releases in total safety. Be confident but know when to assess.
More information if you would like more…
What is the Pelvic Floor?
Within the bony pelvis is a supportive “floor” of muscles, much like the respiratory diaphragm.
Resting, the “floor” is lifted, supporting the womb and other abdominal organs. Two openings (holes) in the pelvic floor allow the anus in the back opening, and the urethra and vagina to fit through the front one (women only!). The baby presses through the pelvic floor during childbirth. If the muscles are longer, more flexible, and balanced they open around the head with more ease than if the muscles are short, tight and twisted. Makes sense.
The pelvic floor opening is a front-to-back opening through which the baby turns, like a button going through a button hole. Up-curved sides of the opening are strong and springy and direct the head to turn.
What’s the problem?
If one side of the opening is tighter than the other, or higher than the other, the asymmetrical tension can pull the pelvis out of balance. The baby can be tipped and/or rotated into an unfavorable position.
Even if the pelvic floor is evenly tight, fetal rotation or descent (coming down) can take longer than usual. The strong pelvic floor of a dancer or horseback rider may lengthen labor considerably.
Common habits of modern life can make the pelvic floor tight on one side or even twisted. Simple things like driving a car or crossing our legs, sports accidents or falls on either the head or the bum might affect the pelvic floor.
Tension or torsion in the pelvic floor makes labor longer. An uneven tightness in the pelvic floor may make the baby’s head tip, causing an asynclitism (tipped head) that makes labor longer and increases the chance of cesarean or vacuum (ventouse).
What’s the solution?
The Sidelying Release can help labor progress. Try it in the presence of a posterior, brow or asynclitic fetal presentation. Try it, also, when labor is taking longer or feels sharper than expected.
Tania and Alice’s story, told through the emails of doula, Amy Peterson, shows how Sidelying prevents 3rd Cesarean. Many more babies and mothers can enjoy immediate skin-to-skin contact when cesareans are avoided with this technique!
- First-time mothers benefit from releasing spasm in the pelvic floor once or twice in late pregnancy.
- Ballet dancing, horseback riding and daily running strengthen the pelvic floor so much that fetal descent can be slow and birth can be much longer. This technique may shorten labor for these women.
- Women who have had previous cesarean(s) for “failure to progress” or transverse arrest may benefit from a pelvic floor release in late pregnancy.
- Women who have had posterior, breech or other less than favorable fetal positions in previous births or has a baby in an unfavorable position in their current pregnancy.
- Women with a head-down baby who kicks in her right side may benefit from the Pelvic Floor Release once a week, but there isn’t harm from doing a pelvic floor more often, even daily. Women with breech, transverse, or posterior babies could do the pelvic floor release once a day.
- Women whose joints are very loose may not need it on a day-to-day basis and shouldn’t do this activity daily. Since very few women are hypermobile, this would be a rare restriction.
- Women on bedrest may do this technique as part of a gentle stretching routine.
Anyone can do this technique! It’s not just for pregnant or birthing women. If intercourse or elimination is painful due to a tight or twisted pelvic floor give this technique a try.
Occasionally, but not often, a woman does the Sidelying Release and gets tender or sore in the lower back, Pelvic Tilts or a Standing Sacral Release relieves the discomfort in minutes. Sometimes, but not often, older persons find the outside of the leg tight and painful when hanging the top leg. This may be a tight ligament/muscle on the outside of the leg – massage the outer leg crosswise, near the hip, a few minutes and then retry the sidelying release.
Is there any time you shouldn’t do a Sidelying Release?
- If there is a history of fast births, and this one seems to repeat the ease, the Sidelying Release is probably not necessary.
- In a labor that is progressing steadily there is likely no need.
- You can ask your care provider if there is any medical reason not to do the Sidelying Release.
- Recent hip surgery and the bruising and stitches haven’t healed.
- Any bleeding except for normal bloody show just before or during labor, or any threat of placental bleeding.
- If you are seeing a myofascial worker, a craniosacral therapist or chiropractor, please talk to them first about doing the Sidelying Release to be friendly and respectful. They may do this on one side only because of their opinion. Carol Phillips, DC, states to do this on both sides and that makes sense to me.
- If you don’t want to!
If you do the Pelvic Floor Release do it on both sides. This is immensely important!
When to do a Sidelying Release in labor
Discomfort in pregnancy from tight, tender areas (front or back), achy hips, or achy lower back may be symptoms that a Pelvic Floor Release could offer comfort. Also, if the baby hasn’t engaged by 38 weeks gestation, a Pelvic Floor Release may be helpful.
In labor, the benefits of a Sidelying Release help to overcome a stall or plateau of dilation in the presence of strong contractions. In other words, the uterus is trying — it’s contracting. But the labor can’t bring the baby down through the pelvic floor or can’t bring baby down evenly. These are some signs:
- Labor just can’t seem to get started. Contractions start and stop.
- Labor stalls at 5, 6, 7 cm or later.
- Baby’s head is tipped or asynclitic.
- Baby’s head is stuck sideways, halfway down the pelvis at 0 station (Transverse Arrest). In this case, follow up with the lunge or the Open-Knee-Chest position through several contractions.
Compare techniques according to pelvic station. The Sidelying Release can be used before labor, during labor contractions and between them, when baby is above the brim or down in the midpelvis. It can be used when it seems from the labor that the mother’s starter is broken (which isn’t true), or her contractions are strong but not bringing the baby (Or, when contractions might slow down after a period of hard, but non-progressing contractions, if the uterus gets tired of trying to move the baby).
If baby is high in the pelvis or above the pelvis, a Sidelying Release can still help. Then go to Abdominal Lift and Tuck through, but not in between, ten contractions. If that doesn’t work, do brim-opening Walcher’s position through, and between, three contractions. These allow the baby into the pelvic brim when the baby is -3 or higher (-2 is worth a try with Walcher’s) and contractions are not able to bring the baby into the pelvis (engage the baby).
To sum it up, if baby is at a high station, Sidelying Release may help. If baby is already (well) engaged, Walcher’s is not likely to help, but Sidelying likely will help when baby is at or near “0” station.
What should one be feeling when doing the Sidelying (or Pelvic Floor) Release?
A subtle stretch of some muscles. This technique stretches any of several muscles or muscle groups:
- The pelvic floor
- The piriformis and other Deep 6
- Iliotibial Band
Not all women feel something stretch, but most people feel more relaxed afterwards.
Where does one get a Sidelying Release?
A myofascial therapist can help guide you through a Sidelying Release, if you do wish for professional help.
With a little trial and error you can probably figure out how to do one at yourself and with a friend. At home or in the hospital, more and more nurses and midwives are trying — and loving — this technique!
Doing the Sidelying Release by yourself without a helper:
- Lay on your side close to the edge of the couch. Have a coffee table in front of you.
- Lay your head on your lower arm. Hold the table with your other hand.
- Make sure your hip is right on the edge of the couch! Right on the edge so that you feel that tipping forward would make you fall off. Don’t tip forward!
- Straighten your lower leg. Keep your top shoulder over your lower shoulder as best you can while you hold the table (move the table first to make this easier). Keep your top hip over your other hip, this is important.
- Let your top leg hang forward into the air. Let the full weight of your top leg hang. Keep your lower leg straight. Breath deeply and slowly. Let your belly relax.
- Let your leg hang like this for 2 1/2 minutes in late pregnancy. Let your leg hang like this through 3 contractions if you are doing this in labor.
- Repeat on the other side immediately. Repeat for just as long, 1-2 minutes in pregnancy and through 3 contractions during labor.
You can also check out how to do a Diaphragmatic Release from an article in Midwifery Today. This is a complementary technique.
Gail’s first experience with the Pelvic Floor/ Sidelying Release
I was taught the Side-lying Release by Carol Phillips, DC at a long birth. This first-time mother got to 4-5 cm on her 3rd day of on and off again labor. Carol arrived and showed me how to do this release. The mom went right into transition and her second stage was so smooth that the baby was crowning before anyone in the room realized she was even in the pushing stage! Her baby was in an anterior position and was not asynclitic. She simply had a really tight pelvic floor. Not everyone gets that great of pain relief from this technique, but it almost always enhances labor progress in a happy and noticeable way when done to help a stall (contractions without progress).
Dr. Carol Phillips has a video of her class learning to do the Sidelying Release on her youtube channel. Be sure to watch the entire thing as Dr. Carol corrects mistakes of the students who are doing it. Watch it here.