All of these exercises are intended to start (no earlier than) 35-37 weeks to help baby descend into the pelvic canal. We need to be able to have a full range of motion within our pelvis, NOT just be able to drop down into a deep squat like you see all over Instagram. While a deep squat is great, there are more parts of the pelvis:
- External rotation (anything wide knees) is going to help baby engage into the TOP of the pelvis (deep squats)
- Unilateral/asymmetrical movements will help baby engage and rotate into the MID-pelvis
- Internal rotation (knees in/ankles out) will open the BOTTOM of the pelvis which will help us with pushing (!!)

I suggest doing around 8-10 reps of each move, with more or less depending on what your body is telling you she needs. With unilateral movements, obviously if one side feels like it needs more than the other, listen to that. And always do more reps of an exercise if that feels best!
- Tabletop stability ball deep core engagement push back
- Deep squat against stability ball
- Cat/cow
- Adductor rocks (each leg)
- 90/90 hip opener
- Pigeon stretch (each leg)
- Knee-elevated cat/cow
- Runners lunge into ball
- Childs pose against ball (with IR)
- Seated pullback with block squeeze
- Supported hinge with block squeeze