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Belly Sifting
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Description
When to use in pregnancy
When to use in labor
Lifting belly & baby with rebozo or other cloth
Relieve back pain / round ligament pain. Feels really good. Use anytime. Make sure cloth is spread out & not cutting into baby
Relieve back pain / round ligament pain. Feels really good. Use anytime. Make sure cloth is spread out & not cutting into baby
Boot (Glute) Scoot
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Description
When to use in pregnancy
When to use in labor
Lift butt, scoot forward. Releases QL muscle.
Often as you'd like. Releases QL and balances pelvis.
Often as you'd like. Releases QL and balances pelvis.
Duck Butt
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Description
When to use in pregnancy
When to use in labor
Stretch from hands to butt. Use door or partner assist.
Open pelvic outlet. Stretch shoulders, lats, fascia, legs, low back. Feels great
Open pelvic outlet. Stretch shoulders, lats, fascia, legs, low back. Feels great
Flying Cowgirl
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Description
When to use in pregnancy
When to use in labor
Open the top of the pelvis by moving the pubic bone away from the spine. Let the body arch into a half wheel shape to open the inlet. When laboring in bed is necessary but baby is still high this dramatic position is a favorite.
n/a
n/a
Forward Leaning Inversion
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Description
When to use in pregnancy
When to use in labor
Upside down! FLI Video
Daily after 20 weeks to release pelvic ligaments. Great for round ligament pain. Helps with uterine torsion. Hold position for about 3 breaths. Start and end in upright postion.
Daily after 20 weeks to release pelvic ligaments. Great for round ligament pain. Helps with uterine torsion. Hold position for about 3 breaths. Start and end in upright postion.
Hip Hinge
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Description
When to use in pregnancy
When to use in labor
Hinging from hip joint with back straight
Helps loosen muscle & fascia in entire back / legs. Strengthen with "as if" pushing up
Helps loosen muscle & fascia in entire back / legs. Strengthen with "as if" pushing up
Jiggle
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Description
When to use in pregnancy
When to use in labor
Light jiggling on hip/thigh. More of a vibration than a massage.
Soften & hydrate fascia…releases pelvic floor. Use anytime in pregnancy. 5-20 per side
Soften & hydrate fascia…releases pelvic floor. Use anytime in pregnancy. 5-20 per side
Lift & tuck
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Description
When to use in pregnancy
When to use in labor
Pelvis is tucked under. Partner (or mom) lifts up and in on baby. Visualize "dumping into pelvis"
Relieve pressure / pain on ligaments and low back
Relieve pressure / pain on ligaments and low back
OI Release
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Description
When to use in pregnancy
When to use in labor
Lie on side. Press fingers flat on inner thigh of bottom leg. Slowly move finger pads into the inner bowl of sitz bone. Press and hold until released
Softens hard-to-reach muscle for a more flexible sacrum. Great for low back and sciatic pain.
Softens hard-to-reach muscle for a more flexible sacrum. Great for low back and sciatic pain.
Peanut Ball
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Description
When to use in pregnancy
When to use in labor
Ball shaped like a peanut 😂
See Lamaze article on using a peanut ball
See Lamaze article on using a peanut ball
Pubic Symphysis Release
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Description
When to use in pregnancy
When to use in labor
On back w heels by butt. Snap knees togehther 3x, snap apart 3x with feet straight, turned in, turned out
For pubic bone pain.
For pubic bone pain.
Rebozo Squeeze (with a partner)
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Description
When to use in pregnancy
When to use in labor
Using rebozo for hip squeeze, or to lift baby weight off low back
Use anytime that it feels good. Ensure cloth isn't cutting into belly
Use anytime that it feels good. Ensure cloth isn't cutting into belly
Sacral Traction
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Description
When to use in pregnancy
When to use in labor
Compressing and tractioning at sacrum
Relieve low back pain. Keep sacrum mobile. Use anytime
Relieve low back pain. Keep sacrum mobile. Use anytime
SacroTuberous Ligament Release
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Description
When to use in pregnancy
When to use in labor
Lie on side - find sitz bone on top hip. Work thumb under glute along ligament. Press and hold until releases.
Softens hard-to-reach ligament for a more flexible sacrum. Great for low back and sciatic pain.
Softens hard-to-reach ligament for a more flexible sacrum. Great for low back and sciatic pain.
Shake the Apple Tree
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Description
When to use in pregnancy
When to use in labor
Jiggling bum with rebozo or hands. Never shake the abdomen or even the hips vigorously. There’s a baby there!
Feels good. Softens tissues. Helps low back & hip tension
Feels good. Softens tissues. Helps low back & hip tension
Side Body Opener
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Description
When to use in pregnancy
When to use in labor
Laying on side diagonal on bed (corner to corner) with feet closer to partner. Raise arm over head and grab bed. Partner hooks hands over iliac crest and tractions toward your feed on your exhale. Hold for approx 3 breaths.
For balance, creating space for baby to move into more easeful position, relieve indigestion/rib discomfort. Helpful for breech presentation.
For balance, creating space for baby to move into more easeful position, relieve indigestion/rib discomfort. Helpful for breech presentation.
Side Lunge
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Description
When to use in pregnancy
When to use in labor
Lunging with open pelvis on knees or standing (using a chair)
anytime.Helps open pelvis and practice internal and external rotation of femur.
anytime.Helps open pelvis and practice internal and external rotation of femur.
Side Lying Release
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Description
When to use in pregnancy
When to use in labor
Lay on side at very edge of bed/couch
Stretch and balance pelvis. Daily after 20 weeks. Hold until feel release (3-5 min) on each side
Stretch and balance pelvis. Daily after 20 weeks. Hold until feel release (3-5 min) on each side
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