Hello guys! Welcome Back to the Fife Life! I'm Jessica and today I wanted to share some exercises and positions that may help your baby turn head down preparing for delivery.
Usually babies move head down between 26-30 weeks, so if you are past that stage and you know your baby is breech, posterior or transverse,
I recommend following these exercises and positions that I think helped my baby turn from being transverse to head down.
Starting at 35 weeks, I was starting to get worried that my baby wouldn’t turn and I would have to have my OB manually turn the baby, but at my last appointment at 37 weeks,
I had an ultrasound that showed she had officially turned head down! I think these positions that I'm going to show you did help with that transition so I hope this helps you as well!
As always, talk with your doctor if you have any questions or concerns about any of these positions.
I know that for me sometimes I like to get the information from a YouTube video just quick and easy and then other times I appreciate when people walk me through different exercises to help keep me motivated in completing a workout or challenge.
keep me motivated in completing a workout or challenge. For the first part of the video, I’ll just quickly walk you through the 5 exercises or positions so you can choose what you would
like to implement and then the second part of the video, I will be demonstrating the positions that you can follow along with me in the video if that is helpful for you.
My first tip is move your hips in a circular motion on a yoga ball—do it about 30 times in one direction and then 30 times in the other direction.
This was actually really comfortable and also helped with my back pain that I’ve been experiencing as well. If you don’t have a yoga ball, you can also do this motion without one- just stand up and move your hips in the same circular motion.
stand up and move your hips in the same circular motion.
Number two is to do Inverted Hip Raises. Just raise your hips in the air so your body is tilted. This helps put a little pressure on the baby’s head, so gravity can help make the baby turn head down.
Try holding this position for 20 seconds about 3 times a day. You can also put pillows under your hips if it is hard to hold the position in the air.
And then after doing that one, then do Inverted Side Hip Raises. So same thing as before, but you are now lying on your side with your hips in the air. And then just hold this position for about
3 minutes on each side.
Number three is to put a flashlight on the bottom of your belly. Because baby can sense light and sounds, putting a flashlight on the very bottom of you belly may help baby turn head down towards the light.
towards the light.
Number four is to Sit Forward, Upright, and Give the Baby Space. This one was one that I really needed to work on.
I found myself tilting back when I was sitting down and that is one of the worst things to do. When you sit, try to open your legs to give your belly an open space to make room for the baby to turn around and sit forward.
around and sit forward. To also help, you can turn a chair around so you can lean forward more easily onto the back of the chair. You can sit like this as you are on the computer or having dinner—-but try to be in this position for at least 20 minutes a day.
but try to be in this position for at least 20 minutes a day.
Number five is a Forward Leaning Inversion. Find a sturdy couch, kneel on the couch with your hips a good distance apart and then go down on your forearms with your head upside down.
Take 3 deep breaths. Then come upright out of the down position and take 3 more deep breaths.
Okay, so turn up your music and follow along with me as I demonstrate everything I discussed above. It will probably take about 10 minutes to complete everything with me.
Thanks so much for following along with me and I hope these exercises and positions that were shown in this video will help your baby go head down preparing for delivery.
and congrats on your soon to arrive baby! If you liked this video, hit that like button and subscribe to our channel to see more about motherhood, lifestyle, and videography because we post a new video every single Wednesday! Thanks so much and good luck!
video every single Wednesday! Thanks so much again and good luck!