Movements and Positions for End of Pregnancy and Labor
Movement is a simple but essential coping tool that helps a person in labor find relief and agency over their experience.
If you are looking for movements to use at the end of your pregnancy, consider movements that help to strengthen, release, lengthen the pelvic floor, or offer rest for your body overall.
Not every person needs every movement, so if you are curious about the specific movements that can help your pelvic floor, working with a Pelvic Floor Physical Therapist during pregnancy is recommended. There are many in Chicago who specialize in pregnancy.
Movements that Strengthen
Pelvic Tilts
Cat Cow
Glute Bridge
Leg/Arm Extensions
Diaphragmatic Breathing
Movements that Release
Hip Circles on Birth Ball
Example provided by Mamma Jamma Dance (Chicago Based)
Pelvic Rocking
Side-Lying Release
Example provided by Back to Basics Birthing
Hands and Knees
Psoas Release
Example provided by Back to Basics Birthing
Gentle Inversions
Movements that Lengthen
Deep Squat
Child’s Pose
Butterfly Pose or Tailor Sitting
Hip Shift with Pelvic Tilts
Movements that Rest
Rocking/ Swaying
Leaning
Gentle Shaking/Jiggling
Side Lying
Sitting backwards on a toilet with elevated feet, or a straddling chair
Most Popular Position for Unmedicated Labor
The last five years, I had the incredible job of working with several birth centers across the country. These out-of-hospital birth locations were all different, each with a unique style that matched the community they served and the midwives who caught each baby.
The birth statistics from these birth centers are a powerful reflection of how the WORK of laboring can culminate in births that are incredibly rewarding and beautiful.
One item some birth centers track is the position the birthing person was in at birth.
One of the most popular positions to give birth is the Hand and Knees position. The Birth Center of Chicago, our very own birth center, has this listed as well in their yearly stats (2025, 2024, 2023). Burr Ridge Birth Center also shared that Hands and Knees was the most popular birth position among their clients in 2024.
Where there is evidence to support upright birthing positions, if you talk to anyone who used this position, there are some common-sense benefits to being off your back:
Gravity is in your favor.
Feeling grounded while pushing to stay connected to the work.
Can move your hips and pelvis as you see fit.
You can rest well in between contractions.
Other Popular Positions
Other pushing positions that are commonly seen in unmedicated labor include side-lying, squatting, kneeling, and forward-leaning. These positions are often chosen instinctively as labor progresses and the birthing person listens closely to what their body is asking for. Much like Hands and Knees, these positions support the WORK of labor in practical, common-sense ways.
Side-lying is a position that allows rest while still staying engaged in the pushing phase. It can slow things down when tissues need time to stretch, and it offers a grounded, supported feeling between contractions. Many birthing people find that they can relax more fully here without losing the effectiveness of their pushes.
Squatting, whether supported by a partner, a bar, or a stool, is another popular choice. This position naturally opens the pelvis and allows gravity to assist with descent. It often feels powerful and efficient, especially for those who have stayed upright and mobile throughout labor.
Kneeling or leaning forward over a bed, chair, or partner gives similar benefits to Hands and Knees while allowing more upright support. These positions make it easy to move the hips, shift weight, and respond moment by moment to what feels right. They also help many birthing people stay connected to the sensations of pushing without feeling overwhelmed.
When birthing people are supported in choosing positions that make sense for their bodies, pushing often becomes less about instruction and more about trusting the process, and following the sensations as they get closer and closer to meeting your baby.