Early Labor Positions

Lean + Rest (Ball)

Tools - Birth ball

Purpose - Open pelvis; gravity

Good for - Rest

How - Bring ball up to bed. Stack pillows on bed to adjust to a comfortable height.

Hip Circles (ball)

Tools - Birth ball

Purpose - Open pelvis; gravity

Good for - Bringing baby down

How - Bring ball up to bed. Stack pillows on bed to adjust to a comfortable height.

Walking

Tools - None

Purpose - Gravity; mobile pelvis

Good for - Mood; bringing baby lower

How - Short walks. Walk naturally, or add in intervals of side lunges.

Stairs

Tools - None

Purpose - Stretch pelvic and hip muscles; gravity

Good for - Bringing baby down

How - Walk stairs for short intervals. Try skipping a stair.

Moutain Pose

Tools - None

Purpose - Stretch rib muscles

Good for - Make space for baby to rotate into an optimal position

How - Stretch arms into the air during contractions or for short durations. Try grabbing the top of a door frame for support.

Butterfly

Tools - None

Purpose - Open pelvic inlet; stretch PSOAS and groin

Good for - Rest; bring baby lower

How - Sit with heels together and knees to the side. Lift your hips to untuck your sits bones and sit up with a neutral pelvis.

Flying Cowgirl

Tools - Peanut Ball

Purpose - Stretch PSOAS; open pelvis inlet

Good for - Bringing a high baby down; rest

How - Lay on left side, with peanut ball between your knees and ankles. Bring legs back, so that body is in a J shape, with ankles behind the butt.

Belly Lift Tucks

Tools - None

Purpose - Better engage baby

Good for - Bringing contractions closer together

How - During contractions, place hands under the belly, lift up, and tuck back. Hold for the entire contraction. Repeat for 10 contractions. Have a support person lift and tuck your belly from behind.

Miles Circuit - Stage 1 - Forward Leaning Inversion

Tools - Pillows and blankets

Purpose - Optimal fetal position

Good for - Resting; rotating baby; bringing baby down

How - Rest in a modified child’s pose, with your chest on the bed and hips higher than your shoulders. Use pillows and blankets to rest comfortably in the positions. Do for 30 minutes.

Miles Circuit - Stage 2 - Exaggerated Side Lying

Tools - Pillows and blankets; peanut ball

Purpose - Optimal fetal position

Good for - Resting; rotating baby

How - Lay on your left side with your bottom arm reaching behind you. Place a peanut ball or pillows between your lefts, with the top leg bent and the bottom leg straight. Stay in the position for 30 minutes.

Miles Circuit - Stage 3 - Standing Lunge

Tools - Stool; chair

Purpose - Optimal fetal position

Good for - Rotating baby; bring baby lower

How - Stand with your leg bent in a lunge using a stool. The knee should be pointing to the side, not forward. Do one side for 15 minutes, switch, and complete the other side for 15 minutes.

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Active Labor