When it comes to preparing for birth, one exercise stands out as both simple and incredibly effective: the hip shift. This exercise isn’t just a favorite because it’s easy to do—it’s also a powerful way to build mobility, relieve tension, and support your body as it prepares for labor. Here’s what a hip shift is and why the hip shift is such an essential part of birth prep and why it’s my personal favorite.
What the heck is a hip shift?!
A hip shift is simply moving one side of your pelvis forward and backwards. You can also do this movement by pushing your weight into one side of your hip at a time- or shifting into that side. Picture creating more space in your hip by pulling back on one side of your pelvis or pulling your femur bone back into the socket. This movement can relieve low back or sacrum tension,balance the tissues of your pelvis and create more internal rotation- a motion of the hip that many of us lack or have poor control of! The best part? You can hip shift anywhere- in any position – standing, seated or laying down. Check out this post I made on the hip shift here!
Improves Pelvic Mobility
Pelvic mobility is key when preparing for birth. A stiff or tight pelvis can make it more difficult for the baby to move down the birth canal and can lead to a longer, more challenging labor. The hip shift is one of the best exercises to improve pelvic mobility, as it gently opens and strengthens the internal and external rotators of the hips. By practicing the hip shift, you’re actively increasing the range of motion in your pelvis, giving your baby the space they need to rotate and descend during labor.The more mobile your pelvis is, the more likely you have supple pelvic floor muscles to support you in pregnancy and birth.
Hip Shift in Labor
A plus to practicing this movement prenatally is that you will have that muscle memory stored to repeat in labor! A lot of the time, Mamas will intuitively sway side to side into each hip while standing or shift their hip forward and back laying on their side in labor. Your body will know exactly what to do because you have done this movement in training and preemptively created space for your baby to move down the birth canal.
Check out my favorite ways to hip shift…
Right here.. Here.. & here!
Let me know when you give them a try! How amazing does it feel ?
The hip shift is my favorite birth prep exercise because it’s incredibly effective, easy to do, and offers multiple benefits for both your body and mind. It helps relieve tension in the lower back and pelvis, improves pelvic mobility, supports optimal baby positioning, and enhances relaxation—all essential components for a smoother and more empowered birth experience. Plus, it’s a great exercise to incorporate at any stage of pregnancy and can be done anywhere, making it both convenient and powerful. If you’re looking for an exercise that will help prepare your body for birth, the hip shift is definitely one to add to your routine!
If you want individualized training for your specific body in pregnancy to prep for your upcoming birth… send me a DM @thefitness.doula or e-mail me at [email protected] and tell me about what you’re looking for. I don’t offer ANYTHING cookie cutter because I believe all bodies need something unique (especially in birth)! I can’t wait to hear from you 🙂