3 EXERCISES YOU

SHOULD DO NOW

For an easier Pregnancy & Birth

My Essential Birth 2021 ™

Stephanie King
 hey, mama!
Having baby in an optimal position can make
for a quicker, more comfortable birth. There are
three specific exercises we recommend you do
daily during your pregnancy, beginning today!

before you begin..

Remember, it’s best to contact your care provider beforehand. Also, you
know your body best! If at any time these exercises hurt or cause more
pain, stop doing them!

Copyright 2021 | www.myessentialbirth.com

 exercise one
FORWARD-LEANING INVERSION
 *This technique comes from Dr. Carol Phillips, DC

why:
Creates room low in uterus
Assists baby into optimal position for birth
Helps baby’s head to fit more easily during birth

how:
Use a couch, chair or any surface that is low to the ground.

1. Get on knees comfortably

2. Slowly walk hands forward
3. Allow arms to bend at the elbow and place forearms on
floor, one at a time
4. Lean head down
5. Tuck chin to chest
6. Do not allow your head to rest on the floor.
7. Back straight
8. Bum in the air
9. Hold for about 30 seconds or the length of three breaths
10. Allow belly to hang heavy while breathing deep
11. On exhale from your last breath, slowly come back up
onto hands and knees
12. Lift up into a full length kneeling position

how often:
Once per day

lalawellness.com
tip.. Make sure to use your partner
or something tall and sturdy
for support once you’re up.
exercise two
SQUATTING
why:
Strengthens pelvic floor & leg muscles
Stretches perineum (skin from vagina to anus that stretches
during birth)
Prepares mom to be squatting in second stage
Allows tailbone to move freely
Creates up to 28% more space for baby!
Shortens depth of birth canal
Puts mom & baby in proper alignment for pushing
Allows gravity to help birth baby
Helps smallest of part of baby’s head be born first
Supports easier & faster second stage (pushing stage)
May minimize incontinence issues & uterine prolapse (later
in life)
Prevents lower back & pelvis pain
Strengthens gluteals for a fine lookin’ booty!

how:
1. Legs shoulder-width apart
2. Keep back straight
3. Lean forward & bend at knees
4. *Heels flat on the ground
5. Breathe deep into your belly
6. **Hold as long as is comfortable
7. Hands on knees or thighs
8. Bend slightly forward (back straight)
9. Slowly stand up

lalawellness.com
 *The goal is to eventually have your heels flat on the
ground while you squat. If you cannot do this at first, that’s
ok! Practice every day and your heels will slowly become
closer to the ground as you do!

**It is normal in the beginning to only be able to hold this

position for about a minute or so before your toes or legs
begin to tingle or go numb. When you feel these sensa-
tions, it is time to stand up and take a break. The more you
do it, the longer you will be able to hold it!

how often:
As often as you remember throughout the day! You will
notice over time that you will go from being able to squat
for only 1-2 minutes, to being able to squat for 15 or more,
comfortably over several weeks of practice.

lalawellness.com
tip.. For extra support, use a part-
ner or other stable item such
as a couch or chair.
exercise three
PELVIC TILT
why:
Strengthens lower back and ab muscles
Helps prevent backache during pregnancy + birth
Brings uterus forward & baby off large blood vessels
Helps prevent varicose veins
Supports good circulation in kidneys
Helps Smallest of Part of Baby’s Head Be Born First (Are you
noticing a pattern here yet?!)

how:
1. Start on floor on hands and knees
2. Hands and knees shoulder-width apart
3. Bodyweight even between hands and knees
4. Begin with a flat back
5. Gently tilt your pelvis forward keeping upper back straight
6. Rock your pelvis back into a flat-back position
7. Repeat in rhythmic motion

how often:
Begin with 20-30 each day, broken up or all at once.
Work up to between 60-100 each day!
This increase should happen over several weeks.

lalawellness.com
tip.. If you have carpal tunnel,
make fists or use small weights
under your hands to support
your wrists.