"The Daily Do" in pictures.
Daily balancing activities (First Principle) will help your womb and pelvis be more aligned for the baby. Balancing activities may make your childbirth easier. Wondering how to promote an anterior position, try this. To avoid a posterior or breech position, adding the weekly activities to your routine will help immensely.
Daily Self Care
These activities will not make a head down baby turn back to breech nor will they make an anterior baby turn posterior. You can start them as soon as you like. Some women wait for morning sickness to pass. I don't recommend waiting until late pregnancy, or to "see" if the baby ends up in a "malposition" before beginning. These activities can be done at any time, even before pregnancy! Why wait when balance enhances physiology?
Balancing Activities for every pregnant woman
These exercises can be done by all healthy women. These are the activities than could be done daily. Consult your provider before starting any exercise activities.
The 3 Sisters of Balance
When? You can do these activities once a day in pregnancy beginning as soon as you are aware of these activities. None of them will turn your baby from head down to breech as long as you don't tip yourself upside down and shake yourself vigorously. Be moderate and mindful. These are balancing activities and are non-interventive.
Technique: Forward-Leaning Inversion
Why? This activity stretches the supporting ligaments in the lower uterine segment, such as the uterosacral and cervical ligaments. A gently stretching muscle relaxes (uterine ligaments have muscle fibers within them). When you get upright again these ligaments relax.
Repeating the stretch and relax many times helps release a possible spasm or asymmetry and allows the baby's head to fit more symmetrically during labor.
Who does this? Use a spotter for the first few tries. The chair shown below is not reliable -or deep enough - so make sure the chair doesn't slide. Your bed or couch will be more stable. Knees are close to the firm and secure edge.
How long? 30 seconds. That's three breaths long.
How frequent? Daily!
Indications, or do this when... Any time in pregnancy. Not during heartburn -or with hypertension, or risk of a stroke! Watch the videos before AND AFTER trying the inversions, mistakes are common!
The forward leaning inversion with the wrong way to get down...
When she is done, she pushes up with her hands. She can use a stool to help get back up. Coming up, she swings up! It is the swinging up and relaxing the utero-sacral ligament and broad ligament insertion points that make this technique useful! Then she sits on her heels a moment. Please pay attention to that detail.
Thanks: to Dr. Carol Phillips, DC, for teaching Dynamic Body Balancing and emphasizing the importance of the forward-leaning inverison.
Note: When we first get upside-down our body signals us (in case we didn't notice) by a throbbing head. After about 6 times your body will realize you mean to be upside-down and your head won't pound.
- This is nice for a brain refill, too!
- Do this even if you are also doing "Downward Dog" in yoga. They are NOT the same!
- If you have an inversion board, you can use that instead.
- See more and see the videos on the article about Forward-leaning Inversion.
Counter-indications, or don't use this when: High blood pressure and/or risk of stroke are suspected or known. Amniotic fluid levels are unusually large and the doctors are worried and measuring weekly. If you have a sinus infection going upside down may throb (or may sooth). It may help (use your "nettie!")
Walk Every Day
Why? Walking briskly with full motion stretches the psoas muscles (a large pair of internal "wings" from spine to thigh). "So -as" I was saying, long, supple psoas muscles give us better range of motion, emotional groundedness and flexibility, better fetal descent, better fetal positioning (with other balanced muscles and aligned spine and pelvis). Walking is good exercise and protects your good health.
Who does this? Everyone unless the doctor says no.
How? In a safe place, without ice, and without pushing a stroller or stopping to window shop. Walk at a pace you can still hold a conversation but aren't dawdling.
How long? Don't start so aggressively that you strain yourself if you aren't now used to walking. Gradually work up to 3 miles, 4-5 kilometers.
How frequent? Every day.
Counter-indications, or don't use this when.... If your provider prohibits walking, such as when a woman is told to do bed rest or to restrict her movement. If you have pubic symphysis pain, wear a snug pregnancy belt, start slow, or wait to walk until you have done the pelvic stabilizing exercises to restore your pelvis. Then start slow. Avoid walking on icy areas, or in other slippery conditions.
TMJ (tight jaw) release
Open your shoulders
Daily, lift your arms and make circles. Stand with feet apart and with your arms open wide, breathe in deep, exhale deeply, too. Inhale and lean over to your side, exhale and come back up. Repeat on the other side. Do a set of 5 in each direction.
Step the ball of your foot onto a rolled towel or half foam "tube". Make sure your heel is grounded on the floor. Stand straight but with a slight bend in the knee. Straighten and bend the knee slightly, not that much, a little. Change to do the other foot. Then do both at once. 5-10 times each set. Daily. This gives length to your hamstrings so your sacrum and buttocks muscles are more mobile when you need your pelvis to open for your baby during descent in labor.
Follow the Calf Stretch with Lunges
Follow the Lunges with Squats. Or do them separately as you go from your living room into your kitchen, do 3 squats coming and going. Use the wall to support your back if you are beginning. Feet are flat on the floor. Go down only as far as you can keep your heels down. Toes point forward, not out.
Use a sturdy set of door handles to an open door if you have a strong, heavy door available to hang from the door handles. Its a great way to squat. Toes forward, heels down. Don't worry about how far down you can go, pay attention to your knees being right over your feet and your calves being straight up like a tree from foot to knee. Make sense? Try it. Swing your bottom way out behind you and let your buttocks free, don't tuck.
Squat on the pot. Build a sturdy stool in a "U" shape around the toilet or buy a Squatty Potty® Better yet, import the type of "toilet" used in Okinawa, Japan, old France, and other places where you put one foot on either side of a plumbed, porcelain trough and go. You can create a market in the States, I'll advertise on my site! Be mindful of your abilities when you squat, brace yourself on a trusted surface and don't fall. Take responsibility for your ability and be safe. Your colon and your perineum will appreciate it!
Technique: Psoas Release
Why? A tight psoas (so-as) muscle pair keeps baby high. A long labor can relax the psoas, as may an epidural, but why not improve your body's balance by relaxing your psoas in pregnancy.
Who does this? The mother herself.
How? Lie on your back with your feet on a chair so that your calves are at a 90 degree angle to your thighs. Thighs are straight up and down and calves are horizontal. After five minutes, roll to your side and get up slowly.
One day you will notice that your lower back relaxes enough so that the space between your lower back and the floor disappears. Don't force your lower back to touch the floor, wait till it happens on its own. Then repeat this technique occasionally. Before that, do it daily as much as you can, but for five minutes at a time.
How long? 5 minutes.
How frequent? Every day.
Indications, or do this when...you walk upright. Constipation, lack of engagement of baby's head after 38 weeks. Previous long labor. First time mother. History of sexual or emotional abuse. Desk work or lots of sitting.
Counter-indications, or don't use this when.... Any time on the back is not possible. Roll over to your side if you feel unwell while doing this.
Remember, you spend 5 minutes on your back for a prenatal exam. This 5-minutes will be ok.
Can't do this one? Your lunges, when done properly, will help your psoas, too. As will daily, brisk walking. As will, breathing deeply and letting your belly relax.
Technique: Hands through the hole
Why? Balances the pelvis and "opens" the hips, allowing easier descent of the baby in labor.
Who does this? Women themselves. Learn this "pose" at yoga and from a physical therapist.
How? Lay on your back. Bend both knees with your feet flat on the floor. Breathe a few times.
Lift one leg, lets say your right knee, and put that ankle above the bent knee of the other leg.
Put one hand through the hole your right leg makes and grab the thigh or shin of the other leg (left).
Lift the left leg to grab it.
Hold the pose for a bit, and stretch your lifted knee, in this case, the right knee, away from your head. You will feel a stretch. Don't hurt yourself. Take a few breaths.
Put both feet down again and breathe a breath. Then do the opposite leg in the same way, opening the left knee, this time, away from your head.
How long? This may take two minutes to start with, and longer as you get more comfortable with it. Give yourself 5 minutes to do both legs by the third week into it.
How frequent? Daily when you can, but three times a week for your body to respond.
Indications, or do this when... Everyone benefits. All pregnant women can benefit.
Counter-indications, or don't use this when.... When lying on your back is impossible.
Start in symmetry. Then put your "hand through the hole" and grab either your thigh or your shin as you are able. Relax your back. Rest in symmetry. Switch legs and repeat.
Thanks: to doula, Evelyn Hernandez for taking these photos. Find Evelyn at Everyday-Miracles.com
Thanks: to Colette Crawford from whom I first learned this from her yoga video for women's health.
Technique: 3 Hip Openers
Why? Hip flexibility and pelvic balance
Who does this?The woman herself. She learns this at yoga class.
How? There are three steps. Using a rebozo in this picture, the pregnant model wraps the scarf around the ball of her foot. She could use a pilates band or a belt. I use my sock because I can usually find it.
The first, both hands hold the belt. The right leg is straight, but not locked. That takes awareness. Lift the thigh muscle towards the hips to make the leg "active". Relax a bit while keeping your leg active. Notice your breathing. Let it be free. Then lift your leg towards your head. Don't hurt yourself. Give yourself some weeks to get more flexible.
The second, transfer the "belt" to your right hand (the picture doesn't show this with the right leg, but shows it with the left leg. Oh well, you will do both.) Let that leg open and rest on the wall. Again, the leg is straight but not locked. Breathe freely. Relax your leg into this while keeping your thigh muscle lifted towards your hips.
The third, cross your right leg over your body and rest it on a wall (or chair). Now the picture shows the right leg again. Sorry to confuse you. But read the directions again and you will get it. Let your leg rest, supported like that.
Switch legs and begin again.
How long? A minute or two for each step, or shorter and then repeat both sides again.
How frequent? 3 times a week or more.
Indications, or do this when... Everyone benefits.
Counter-indications, or don't use this when.... Again, only if someone can't at all be on their back.
Thanks: to Clare Welter, CNM, who taught me this and to use props at her Sunday prenatal yoga class now at St. Paul Yoga Center on Selby and Dunbar. Using the props helps immensely!
A folded yoga pad or quilted blanket, rug or folded towel protects knees and wrists. Leaning over a birth ball or couch seat can be done if your wrists are too tender. Or go down on your elbows for "cat cow" and undulate that spine! Don't sway your back much, so really its "cat-table top" so the back goes straight and then arches up (cat).
Its good to rest on your belly in child's pose, on hands and knees, but don't expect that pelvic tilts will be the one technique to turn a baby. Solutions rarely work in isolation. Pelvic tilting works better with contractions to turn baby. Do in pregnancy to keep your sacrum flexible and your spine comfortable. Windmills are another helpful exercise for back comfort!
Crawl around a while. Use knee pads for crawling.
Why? Loosens the hips and sacrum. Relaxes the lower back and soothes an achy back at the end of a long day.
Who does this? No professional help is necessary, but a yoga teacher or physical therapist can give advice about technique.
How? Hands are under your shoulders, knees are under your hips. Knees are a little apart, not touching. Focus on your lower back.
Your back starts flat (not sway back!)
Lift your lower back
Flatten your back again.
This is like "Cat Cow" yoga pose.
How long? Do 20-40 pelvic tilts for comfort, usually about 2-3 minutes.
How frequent? Daily for comfort, or as needed. In labor, for 20 minutes.
Indications, or do this when... the lower back is tired or achy; or the hips are stiff. After balancing techniques to help baby swing to the anterior, or during labor through several contractions for the same aim.
Counter-indications, or don't use this when.... Wrists or knees are too weak or damaged. Use a cushion for your knees and lean over a birth ball or soft chair so you aren't resting on your wrists, if that's better.
Thanks to Penny Simkin, PT, who taught all of us doulas the importance of the Pelvic Tilt. And to my sister, Kathy, who taught me this when I was 17 years old while she was helping me prepare for a natural birth.
Thanks: to Katie and Jesse for sharing their photos with us here at SpinningBabies.com
Continue to Relax the abdominal muscles and ligaments and moving the pelvic joints
Relaxation doesn't only mean taking a deep breath. Breathing evenly and deeply is important, however. But for good fetal positioning and labor progress the ligaments, joints and fascia (the membrane surrounding our muscles, organs and bones) need to be relaxed and symmetrical.
What else you can do:
There are professional body work techniques that will also help with Optimal Fetal Positioning using Spinning Babies first principle, Balance.
For breeches, add the Breech Tilt after the Forward-leaning Inversion.
I'll leave this template here in case I add more on this page. But those are most of the techniques that I suggest for Balance.
Who does this?
Indications, or do this when...
Counter-indications, or don't use this when....
A co-venture video experience with Spinning Babies and Blooma Yoga! Coming Soon!
Spinning Babies; Daily Essentials For Pregnancy Video.
Together Sarah Longacre, international prenatal yoga instructor and birth doula, and Gail Tully, yours truly, created a unique instructional video for flexibility and comfort in pregnancy and to support better fetal positioning in time for birth.
Here are daily activities for stretching and balancing a pregnant body. Start early in pregnancy to prepare to make the most space for baby's best birth position and the most ease for mother's opening during the birth process.
We begin the program for women of average flexibility (or just plain stiff to start with) and beginner tips. But soon, you'll be ready to move freely! That's when Sarah brings the stretches all together into her easy to follow, playful, sensual, and flowing "Blooma Style" daily routine.
Sarah's "dance of opening," moves joints and ligaments to come alive under the delightful melody and percussions of Carin Vagle. This isn't about core strength; its about freedom of movement and creating space in the body.
Sarah plays along with Gail's little game of "Flashlight" to show pregnant women how to evaluate their own posture and positions. Smart Maternal Positioning helps baby snuggle their backs into the front of the womb for Optimal Fetal Positioning.
The Daily Essentials For Pregnancy includes tips for using Maternal Positioning around the house. Actual scenes in the bedroom, living room -and even the bathroom- gives practical instruction like no other video. You will be sleeping more comfortably immediately when using these tips. Within a week or two many pregnancy discomforts of the pelvis and lower back may be reduced when all these nurturing techniques are integrated into your daily lifestyle. Spinning Babies and Blooma Yoga-- a natural collaborative!
Spinning Babies Childbirth Preparation Class.
Soon pregnant parents around the world can take a Spinning Babies class from their own monitor! Join six couples as they learn the reason why Spinning Babies works and how it can enhance your labor and birth.
See techniques to do daily or weekly. Actual, real consultations with two couples right at our class location, one with a breech baby (head up) and one with a baby in a transverse lie (lying sideways).
Couples do the techniques together and show you how to do these at home.
Used alone or with the Daily Essentials, Spinning Babies Childbirth Preparation Class goes beyond the basics. Simple props show complex concepts sweetly. Little-known anatomy is linked to childbirth and the role of fetal positioning.
The section on labor discusses two labor patterns- the one "promised" in other books and the unexpected one associated with the posterior labor. Learn the common causes of long labor and techniques to help baby through the pelvis.
Be empowered; be prepared. After using this video throughout your pregnancy, while we can't promise, of course, you may not need the tips for labor progress. You can use that knowledge to help your neighbor. This video is all Spinning Babies.
Blooma Yoga Prenatal Yoga for AM and PM.
Warm up in the morning and cool down in the evening in two 30-minute sequences. Sarah Longacre shares her own blossoming pregnancy, Blooma style, to the exquisite music of Carin Vagle. Sarah's affirmations will carry you through labor with emotional strength and encouragement. Play this video when the others become too basic and you just want to dance and have fun. Wait, dance? Isn't this yoga? With Blooma and Carin Vagle, your spirit won't know the difference. Soar to greater freedom of movement. Bring your hormones into harmony with the day. Begin your day with serious play. Cool down at night with a sleep enhancing stretch before bed. This video is all Blooma!
Sarah's video is ready for you now! Get Blooma's AM/PM Yoga here
All three videos are professionally produced by Melissa Koch of Grey Duck Productions, with stills by Tanya Villano Photography, each of these three videos are dynamic on their own. Together they will enhance your pregnancy and labor experience with fun and empowerment in the most practical manner. Feel hope for your birth abilities, this is support for your journey. Gain the confidence and flexibility to fully bloom. I believe these videos carry the potential to bring your best birth dreams into the gentle reality.
Compassionately priced. Estimated Due Date for Daily Essentials March 2014; for Spinning Babies Parent Class, Fall 2014.