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Walking: Walking can help shift the weight of the baby down towards the pelvis and promote optimal positioning. Aim for at least 30 minutes of moderate walking every day.
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Squats: Squats can help stretch and open the pelvis. Stand with your feet shoulder-width apart and lower yourself into a squatting position as far as comfortable. Hold for a few seconds and then slowly rise up. Repeat for several reps.
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Pelvic Tilts: Pelvic tilts can help strengthen and stretch the lower back and pelvic muscles. Lie on your back with your knees bent and feet flat on the ground. Tighten your abdominal muscles and tilt your pelvis forward, flattening your lower back against the floor. Hold for a few seconds and release. Repeat for several reps.
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Kegel Exercises: Kegel exercises can help strengthen the pelvic floor muscles, which can help support the weight of the baby during delivery. Tighten the muscles around your vagina as if you are trying to stop the flow of urine. Hold for a few seconds and release. Repeat for several reps.
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Yoga: Prenatal yoga can help open the pelvis and promote relaxation and mindfulness. Some yoga poses that can be helpful include squatting poses, cat-cow stretches, and butterfly poses.
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