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The forward-leaning inversion is a classic here at Spinning Babies. Create more room in the lower uterine segment to allow baby to move into (or stay in) the ideal position for birth.
The benefits are amazing for babies lying sideways (transverse lie) after 30 weeks. But all mothers with any fetal position will benefit, even the ideal left occiput anterior. This technique is recommended for everyone with special invitations to women with twins, breech, oblique (diagonal lie), and posterior babies. With more room in the lower uterus, the baby may reposition without manipulation. Every healthy pregnant woman may benefit from 30 seconds of this steep inversion. Begin before pregnancy or in the first trimester...or now! Be careful, read the details to find out if you are one of those few who shouldn't go upside down.
Why do a daily inversion?
Balance. We want room for baby to settle head-down in the uterus and not only head down but crown of the head down (flexed) and on the left. The goal of repeating the forward-leaning inversion every day is to release the utero-sacral ligament and give baby the extra room.
The lower part of the uterus can get a twist in it from poor posture habits or a sudden stop (accident, fall, or sports). This effect is not uncommon among women who twist to do their work (massage therapists, nurses, chiropractors, etc.) or who hold a child on one hip frequently. A twist in uterine ligaments can put the lower uterine segment into a slight twist which reduces the room for the baby to have a good head-down position. The baby needs more room to get in an ideal, or optimal fetal position (Optimal Foetal Position in the UK or down under) .
How To Do a Forward-leaning Inversion
Give the utero-sacral ligament and other ligaments a stretch.
(Read below who should NOT do a forward leaning inversion!)
1. Kneel on the edge of a couch (or the top of the stairs)
2. Carefully lower yourself to your hands on the floor and then lower yourself to your forearms. Elbows out, hands close. Use a stool or step, if you like, to help you walk your hands down.
3. Let your head hang freely. Your chin is tucked. Don't rest your head on the floor. Your neck may need a little movement.
4. Your knees are close to the edge, your bottom is highest. You can tilt or sway your hips, if you like.
5. You can flatten your lower back (posterior pelvic tilt) to give more room to free your ligaments.
6. Take 3 breaths.
7. Come back up on your hands, then lift yourself up to a kneeling position again, using a stool or block or help from your helper.
Caution: Do not do any exercises, including any inversions or twists including this inversion, or the sidelying release or pelvic floor release (same thing) if you are having cramps or pain of an undetermined origin (meaning not labor or prodromal labor, in labor, its ok to do inversions as described here) before seeing a physician or midwife to determine the origin of the pain. Round ligament pain happens occasionally with the inversion, not typically at all, and is not threatening, and can be solved with the Webster, with warmth and massage and breathing, or even repeating the inversion. Please pay attention to a pain that persists more than a few minutes. Report abdominal pain to your provider, including shoulder pain. I don't want you to put your self in a position that will dramatically change the uterus' position if there is a placental problem brewing.
Stop these or other exercises immediately if the baby begins sudden, vigorous, frantic movements during the new position. 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. For your comfort, don't go upside down during heartburn or soon after eating or drinking to avoid heartburn or acid reflux.
Frantic fetal movement or placenta pain is an unusual occurance in any event, and extremely unusual at Spinning Babies, I have heard of one possible instance of either situation in the last ten years. Understand the warning signs in pregnancy. 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 (pelvic floor) releases in total safety. Be confident but know when to assess.
Repeat daily. Just 30 seconds is long enough! That’s about 3 breaths.
Letting the uterus hang for 30 seconds from the uterine ligaments stretches these ligaments. Swinging back up relaxes the uterine ligaments and makes room in the lower uterine segment. With repetition, the womb becomes more balanced. (The uterus naturally tilts right, so here, balance means without an additional tilt or twist.)
When baby’s position is not ideal, help the uterus into a more symmetrical position and the baby will follow.
· Ask for help the first few times you try this.
· You can do this daily at any time in pregnancy – or before!
· Your head may pound a bit for the first few times you try it. Your body is signaling your unusual position!
· Use a stable surface where you can carefully lean forward to rest your forearms below your knees.
· Be sure to get up and down with out tumbling -or twisting!
· Allow your head to be free to hang freely, chin tucked.
· If baby is breech, do the forward-leaning inversion for 30 seconds and then do the breech tilt for 5-20 minutes. Or, follow with the Open knee-chest position. Do not do Breech Tilt or OKC with a head down baby. When baby is breech, you may do the forward-leaning inversion for 30 seconds each, several times a day along with other techniques to flip a breech.
Alternative: Use an inversion table if you have access to one.
Emily and Ludvig learn to do an inversion. The movie is 1.5 minutes long. See it here, or read more instructions while viewing it on the Spinning Babies Lady Blog. Emily's baby was in a transverse lie (lying sideways in the womb) days before labor. If labor were to begin with the baby lying sideways there would be no choice but a cesarean. She learned to do the Forward-leaning inversion and did it twice for this movie and then again in the morning.
Please don't crawl down! I would now ask her to rise back up to the couch rather than crawl down to protect her SI joints in her pelvis. Off to the Ultrasound that day and the baby had gotten head down by then!
See the ligaments (pink in the inset). The weight of the baby gently pulls on the ligaments and gives a stretch to the cervical ligaments. See the short pink ligaments near the tailbone and sacrum. They are harder to find than the large broad ligament surrounding the baby. When the mother swings back up to kneeling again the ligaments will relax a bit more and are less tense than before. Repeating this daily helps them relax back to a balanced tone (not too tight or too loose).
Relaxing the uterine ligaments helps the uterus be more balanced, meaning not pulled front or back or to either side. This Balance helps the baby to get in a better position for birth- or helps the mother have more room or softness to birth a baby in a challenging position.
Leah is using the forward-leaning inversion in late pregnancy. Leah has her chin tucked and her womb actually hangs, for just a moment, by her utero-sacral ligament.
How not to do an inversion!
When not to do the Forward-leaning inversion:
- Right after eating (do it when you don't have a chance for heartburn),
- If you have very high (or very, very low) blood pressure, or are otherwise at risk for a stroke,
- There is so much amniotic fluid around your baby that your doctor monitors you weekly,
- In pregnancy, the abdominal tone is unusually loose and your baby flips breech easily,
- In pregnancy if there is a suspected or known problem with the placenta, including pain of an undetermined origin. Get assessed immediately.
- If the baby is having or has had frantic, vigorous movements. Have the baby assessed immediately. Don't wait.
- The inversion causes pain (remember, your head may pound a bit for the first few times, that's actually ok if mild), but abdominal pain other than round ligament stretching is not right. Severe headache must be evaluated by a physician immediately.
- Your shoulders are too weak or too tight to support you in an inversion. Do other shoulder exercises first, including Down Dog.
- In labor, if labor progress is normal,
- In labor, if there had been abundant fluid, AND the baby is high, -2 station, and the water has released with baby’s head high, in which case open the pelvic brim with Walcher’s or a variation of Walcher’s,
- You don't feel that this is right for you.
When to do the Forward-leaning Inversion in pregnancy
When to do the Forward-leaning Inversion in labor
* Slow progress
* Back or hip pain that seems more than from contractions and is not matched by the pain in the uterus or other hip.
* In other words, something isn’t matching up, the labor pattern is not symmetrical.
* You are advised to by your care provider (Dr., Nurse, Midwife) and you feel that it is safe for you to do so.
In labor. The forward-leaning inversion can now be used even when baby is head down. Regular contractions keep baby’s head down so the inversion can be held through an entire contraction and between them for 2-3 contractions. It’s better to repeat than stay there too long. Make sure the belly isn't leaning against the bed. Let the abdomen hang free. Don’t bother with the FLI when labor is progressing, but try it when labor is stalled.
In the hospital, you can easily do the inversion with the help of the nurse or doula to adjust the birthing bed.
Kneel in the middle of the bed but face the foot of the bed. Place a pillow on the foot of the bed. Lower your elbows to the food of the bed. Your cheek can be resting on the foot of the bed.
Have help to lower yourself to rest your breasts on the pillows and let your chin come down lower. Tuck your chin.
It's easier to get into Knee Elbow-position while the bed is flat and once you are in the bed, lower the foot of the bed. It would be less acrobatic for you than the steeper inversion.
Here's a story of a hospital midwife helping a mother's whose labor stalled, she advocated for the
mother to get into this position, but she calls it something else, she called it knee-chest, yet her link is to this page!
So I can only assume she linked the name for the technique she chose to the technique she used.
Read this cool story of how a midwife, an forward-leaning inversion and someone else's cesarean prevented one mom's cesarean.
When the care provider says no inversions
I was hoping you could help me out... a CNM who saw one of my clients and told her not to do inversions because it could cause the baby to become breech. I would like to educate her, the CNM, on the benefits of Spinning Babies techniques. Have any studies been done that I could reference? Any help that you could offer would be greatly appreciated!"
My reply is that the CNM has palpated this mother's abdomen. Perhaps she has polyhydramnios, far too much amniotic fluid, a history of an unstable lie (the baby goes from head down to breech to head down again easily), or a very loose muscle tone even with normal amniotic fluid.
These are reasonable areas of concern to avoid an inversion, though not necessarily absolute reasons. They'd be reasons to leave the decision making between the care provider and, perhaps, her experienced Myofascial worker/Chiropractor.
A normal pregnant woman with a head down baby who does the forward-leaning inversion for 30-seconds a time is not likely to flip her baby to breech.
A provider might confust the Forward-leaning inversion with the Breech Tilt. The Breech Tilt is not the same inversion as a Forward-leaning inversion. Its done longer and on the mother's back. The Breech Tilt has the purpose of helping the baby's chin to tuck. The Forward-leaning inversion has the purpose of stretching uterine ligaments and then, after the inversion, releasing the ligaments so they relax. Repetition of the Forward-leaning inversion is to release a twist in the lower uterine segment, improving the angle of the fetal head or allowing the breech baby to find room for the head. I've been recommending this for years and following many pregnant women through their pregnancies with the Forward-leaning inversion.
A different inversion done incorrectly- A woman on the east coast was told by a student of mine (a nurse at this woman's clinic) to do the Open-knee chest position for 20-minutes in pregnancy to help her posterior baby rotate. The next day she came into the hospital in labor and was sectioned for a breech fetal position!!! First of all, the Open-knee chest position is not to be used for posterior presentation -unless in labor- the baby's head is jammed in the pelvis and there is no progress with strong contractions, or as a comfort for back labor in the presence of contractions. Contractions keep the head down. Its always good to go back over the instructions before recommending a new technique that you may not be fully familiar with.
Is there any risk to being inverted and have her move in a less than ideal position if she is already in a "good" position?
- This type of inversion is for 30-seconds at a time, not 20-minutes, the typical recommendation for a breech tilt.
- If a woman has a notably large amount of amniotic fluid the risk of flipping the baby moves from none to small.
- Loose ligaments and lots of water, a little more risk.
- A baby in an instable lie might go breech, continue balance activities and when baby is head down then wear a pregnancy belt 24/7 and don't invert any more.
- If the baby's head is high (not engaged) and the water is broke, don't invert.
- A woman who has a very chronic imbalance, even without feeling the pain of it, begins to loosen. Her body is not in balance, but spasming ligaments are beginning to loosen. Her baby might rarely flip breech during this process. This is RARE. Continue to finish balancing the pelvis, uterus and ligaments and baby will return to a head down position. Don't delay! Please email right away if you think this happened to you.
- For a normal pregnant woman there is very little risk of flipping the baby in this short time.
Could it? With hundreds of women now using the Forward-leaning inversion, I suspect it may occur that sometime a baby will flip breech. Would it be from a short inversion? Or would it be from beginning to loosen a very tight pelvis? Could it be from flipping a mother who is very loose with enough water for baby to flip?? Continuing the balancing activities would let the baby get head down again in a couple days. This technique is working well to help transverse babies get head down. Use your intuition, common sense, and see if it is right for you.
...Be in this head down, bottom up with pubic bone away from your spine position WHILE YOUR HEAD is flexed towards your chest.
"I am extremely optimistic that I have made really good progress with getting her head in a good position. I have also noticed that since yesterday, I am feeling more pressure and pinchy feelings on my cervix. I want to try the stairs. I also have made a Chiropractic appointment for Monday and a cranio-sacral appointment for Tuesday."
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.