5 Simple Daily Movements to Help Baby Find the Best Position for Birth

During my own pregnancy, I remember those little moments of wondering, “Is baby in a good position? Is there something I can do to help?” The good news is—you don’t need a long list of complicated exercises. Sometimes, the simplest daily movements can make the biggest difference in helping baby get into an ideal position for birth!

These gentle movements are easy to weave into your day and help open your pelvis, encourage alignment, and give baby space to settle into a position that supports a smoother labor. No pressure. Just little ways to support your body and baby as you prepare for birth.

1. Sit Upright or Forward (Not Back)

Slouching back into the couch might feel amazing (especially at the end of the day), but when we lean back too often, it can actually encourage baby into a less ideal position—like posterior (facing your belly).

What to do instead: Try sitting upright or slightly leaning forward—on a birth ball, on the edge of your couch, or straddling a chair. This helps keep your pelvis open and gives baby more room to rotate.

2. Walk Daily (Even Just 10 Minutes)

Walking is one of the most natural ways to support your body and help baby move down and into alignment.

Try this: Take a short walk each day—outdoors if possible. Walking gently rocks your pelvis and helps baby engage. Plus, it’s a beautiful way to connect with your body and baby.

3. Hip Circles on a Birth Ball

This one was my go-to. Not only does it feel amazing on your hips and lower back, but it also gently opens your pelvis and encourages baby into a good position.

Try this: Sit on a birth ball with your feet flat and knees wide. Slowly move your hips in big circles—10 in each direction. You can do this while watching a show or winding down for the evening.

4. Hands & Knees Rocking

This position was such a comfort during the later weeks of my pregnancy. It gives baby a little extra space and can help them rotate if needed.

Try this: Get on all fours (use a mat or pillow for support) and gently rock your hips forward and back or side to side. Even just a minute or two can help.

5. Knees Wide, Feet Flat

This one’s so simple—just a reminder to sit with your knees open and your feet flat on the floor instead of crossed or tucked.

Why it helps: It encourages balance in your hips and pelvis and helps create space for baby. Try it while eating, working, or sitting on the floor to play with your older kiddos.

A Gentle Reminder

You don’t need to “do all the things.” These small movements, done consistently, are more than enough. Trust your body, trust your baby, and know that you’re already doing an incredible job!