Full disclosure - this is a repeat email from last week because I messed up the title and forgot to change it from the week prior! This is such important information for birth - I wanted to be sure you had it - which is why I'm sending this on a Sunday. I will still be sending out my regular newsletter tomorrow too!
If you're preparing for birth, here's something worth knowing: how you move during labor matters. Research consistently shows that staying upright and changing positions during labor is associated with a shorter first stage of labor, lower rates of cesarean birth, and less need for epidural pain relief, compared with lying flat on your back. Movement isn't just comfort - it's biomechanics.
As a chiropractor and pelvic health provider, when I'm supporting someone through birth, I'm thinking about the three levels of the pelvis and how different positions help open each one as baby makes their way down and out. This "opening" is subtle. You won't feel your bones moving. But small shifts in your pelvis can make a real difference in how smoothly labor progresses.
Let's walk through all three.
1. The Pelvic Inlet (the top)
This is where baby's head (or presenting part) first engages and begins descending. To open the inlet, think "knees out" - hips externally rotated.
Positions to try:
- Deep squats
- Hands and knees with knees out wide
- Sitting on the toilet (seriously it's one of the best labor tools there is)
2. The Mid-Pelvis (the middle)
This is where baby does most of their rotation on the way down. Here, we want to "unlevel" the pelvis - one hip higher than the other - to give baby room to rotate.
Positions to try:
- Captain Morgan position (one foot up on a stool or chair)
- Wide half-kneeling lunge
- Curb walking (one foot on a curb or step, one foot on the ground)
3. The Pelvic Outlet (the bottom)
This is right around your sit bones - where baby makes their final exit. Here, the mechanics flip: we want "knees in" (hips internally rotated), not knees out.
This is the opposite of what you often see in movies, or what you might be asked to do in stirrups. Wide-open knees are great for opening the inlet, but they can actually close down the outlet slightly - right when you need it most open.
Positions to try:
- Hands and knees with knees in, ankles out
- Standing forward lean with knees drawn slightly inward
- Birth stool with knees drawn slightly inward
Putting it into practice
The single most important thing you can do is move consistently, while also finding rest when you need it. A helpful rule of thumb is to change positions roughly every 4–6 contractions during active labor, letting your body guide you. There's no single "correct" position - the best position is the one that feels right for you in that moment, and helps you labor and birth the way you want to.
Wherever you end up laboring and pushing, you deserve to feel supported, informed, and in control of your options.
Have questions, or want personalized guidance for your birth? I'm currently accepting digital birth prep and coaching clients, and as always, consults are free.
If you want support getting your body ready - building strength safely, addressing pelvic floor and soft tissue readiness, and creating a plan tailored to you - I'd love to help.
Schedule a free discovery call and let's talk about what options would be a great fit for you.
With peace and love,
Dr. Ellyn Halley, DC, Doula, Coach
Doc Halley Solutions
Follow me on Instagram + TikTok for more content - ellynhalley.dc
In person chiropractic care! You can find me at 1500 Green Bay St, La Crosse WI 54601 within the same space as the Parenting Place and The Motus Project. I am excited to offer in person care to women in the Coulee Region, and offer hybrid care - in person + online. You can book your first appointment or schedule a consult below!
If you're looking for an "all in one" program that includes a prenatal exercise program, birth education, pelvic prep + mobility, nutrition information, and more - combined with regular support + check ins - I have you covered. Check out my Empowered Pregnancy program for incredible prenatal support. SUMMER SALE - $50 off with code EMPOSUMMER
Looking for more support around exercise, pelvic health, and nutrition (and birth prep if you're pregnant!)? Apply for 1:1 coaching with me:
**Disclaimer: The content in this email is not intended to be medical advice. The content here is for informational purposes only. Please consult with your healthcare provider regarding any medical or health related diagnosis or treatment options.
