How do I know if my baby is in the right position?

You may feel your baby’s kicks near your ribs and a firm, rounded bump near your pelvis when the baby is head-down. Your doctor can confirm the position during check-ups.

Can these exercises help if my baby is in a breech position?

Forward-leaning inversion or pelvic tilts may encourage a breech baby to turn. However, do these under medical guidance only.

How long should I do these exercises daily?

Start with 10–15 minutes a day, a few times a week. Daily practice can help your body and baby get ready for a smoother delivery.

How Baby’s Positioning Exercises Before Labour Can Shorten Delivery

You may be hoping for a shorter labour like every expectant mother. But you cannot control every aspect of your childbirth. What you can influence is how your body and baby prepare for it. It is a well-known fact that labour can last long because it depends on your baby’s position in the womb before and during delivery.

What Does “Baby Positioning” Mean?

Baby positioning means the way your baby is lying inside the womb. Your baby should be in a head-down position (cephalic) with their face towards your back for birth, also called an anterior position. It is easier for your baby to pass through your birth canal in this position.

However, some babies may settle in other positions.

Posterior position – Baby faces your belly, which leads to longer and more painful back labour.
Breech position – Baby’s feet or bottom are positioned downward instead of the head.
Transverse position – Baby lies sideways across your uterus.

You can practise exercises to help your baby move in an ideal birthing position naturally.

How Does Baby Position Affect Labour Duration?

Your baby’s position can decide how your labour progresses. Your cervix dilates faster, and pushing becomes easier if your baby’s head is pointing downward.

On the other hand, labour can slow down if the baby’s head or body is not aligned properly due to the following reasons:

The baby does not press on the cervix evenly
You may feel more back pain and pressure
You may experience prolonged or “stop-and-start” labour

Studies show that labour can be shorter by 1-2 hours on average if babies are in an optimal position. The risk of medical assistance, such as forceps or a C-section, is also lower in such cases.

What Are Baby’s Positioning Exercises and How Do They Help?

Baby’s positioning exercises are gentle movements to open up your pelvis, improve your posture and create more room for your baby. It helps them take an ideal position for birth.

Here are the safe options that you can try after consulting your doctor.

1. Pelvic Tilts (Cat-Cow Stretch)

This exercise helps loosen your lower back and allows your baby to move into the anterior position.

Start on your hands and knees
Inhale as you arch your back (cow pose), letting your belly drop slightly
Exhale as you round your back (cat pose), tucking your chin and pelvis
Repeat for 10–15 rounds daily

2. Forward-Leaning Inversion

It uses gravity to give your baby space to adjust positions.

Kneel on a soft surface (like a yoga mat)
Slowly lower your forearms to the floor while keeping your hips above your knees
Hold for a few breaths and return to an upright position

3. Sitting on a Birthing Ball

Your pelvis opens, balance improves, and the baby aligns for the birthing position.

Sit upright on a birthing or exercise ball with your feet flat on the floor
Gently roll your hips in circles or rock back and forth

4. Walking and Gentle Squats

Walking helps your baby’s head engage deeper into the pelvis if you do it daily. Gentle squats strengthen pelvic muscles and improve flexibility for delivery.

What To Do Next: A Quick Checklist

Check with your doctor before starting any exercise
Practice pelvic tilts and use a birthing ball daily
Maintain good posture all the time
Take short walks to help your baby move
Notice the pattern of your baby’s kicks and movements
Discuss the baby’s position at every prenatal visit

Emotional & Social Aspects

Labour preparation also means being emotionally ready. It is normal to feel various emotions about your labour and delivery. You can include your partner or a family member in the practice sessions to feel their support.

Practising breathing or relaxation together can reduce your stress and build your confidence. Remember to prepare both emotionally and physically for a smooth labour.

When to See a Doctor

Discuss the following signs with your doctor to determine the cause.

Continuous pain or discomfort during exercises
Decrease in baby movements
Dizziness, spotting, or contractions after exercising
Concerns about the baby’s position in late pregnancy

Baby’s positioning exercises before labour can feel like a simple way to prepare for birth. You can reduce the risk of complications by helping your baby move into the correct position.

These exercises can help you feel more confident and in control of your birth experience if you practise them daily. Your body knows what to do, and every small step you take now brings you closer to a positive birthing experience.

Whether you’re pregnant, a new mom, or navigating postpartum, you don’t have to do it alone. Join our support group to connect, share, and support one another.

FAQs on How Baby’s Positioning Exercises Before Labour Can Shorten Delivery?

How do I know if my baby is in the right position?
You may feel your baby’s kicks near your ribs and a firm, rounded bump near your pelvis when the baby is head-down. Your doctor can confirm the position during check-ups.
Can these exercises help if my baby is in a breech position?
Forward-leaning inversion or pelvic tilts may encourage a breech baby to turn. However, do these under medical guidance only.
How long should I do these exercises daily?
Start with 10–15 minutes a day, a few times a week. Daily practice can help your body and baby get ready for a smoother delivery.