Hip and Pelvic Mobility for Pregnancy: Exercises to Support Labor & Delivery

Five women perform lunges in a spacious, sunlit room lined with large windows, embracing a healthy and active lifestyle.

Hip Hip Pelvic Mobility!

How many of us have heard that if someone is petite or has narrow hips that vaginal delivery will be harder if not impossible? I, for one, am skeptical of anything related to pregnancy and childbirth that claims to blanket statement humans and bodies.

What if we focused more on preparing our pelvis for labor and delivery? On training pelvic mobility to help our core function properly, to help our pelvic floor function properly and this could lead to easier birth and help prevent injury?

Again I will say: Hip Hip Pelvic Mobility!

The pelvis is a magnificent shape shifting unit. Our modern lifestyle involving lots of chairs and sitting creates a ‘chair trained’ pelvis. Many people underestimate the importance of pelvic mobility for pregnancy, but if you're reading this, you're already one step ahead!

Here are some follow-along movements so you can begin to mobilize your pelvis:

Let’s all take a moment to stand up… spread your feet wider than your shoulders and start to circle your hips 8 times each direction. 

Now step your feet hips width apart and hike up one side of your pelvis at a time. *Keep your legs mostly straight and it’s okay to hold onto your countertop. 

Let’s try some anterior and posterior tilts:

Rock your pelvis backwards by tucking your tailbone underneath, and rock your pelvis forwards by dipping your pubic bone down towards the floor. Do that about 8 times each way. 

How does that feel? Mobilizing our pelvis opens up the stabilizing muscles above, below and within the pelvis. (For those who like anatomical terms: the quadratus lumborum, the pelvic floor network and the psoas). When we create fluidity within our pelvis and mobility things feel smoother, your body has ease. Ease and mobility are key factors to labor and delivery.  

Let’s try this next one on the floor.

Come to a seated position with your knees bent (knees pointing up to ceiling) and heels on the floor. Prop yourself up with your hands behind your hips and then slowly start to windshield wiper your legs side to side. Keep your heels in place while you do this and move slowly for 30-60 seconds. You will feel so good!

Even if you are not expecting, try these mobility exercises before, during or after your work day. Your body will thank you!

Free the hips and we will see you on the mat so soon!

This article was written by Amanda, Freya Movement trainer