Movement during labor is very important during the active labor stage. There are several positions and movements that can be done on the Trideer Exercise Ball to assist with your baby moving down the birth canal. Intentional movement is key, and with an exercise ball, opening the pelvis to create space has never been easier.
This quick guide will teach you 4 essential movements that are easy to remember and incredibly effective during active labor.
Why movement matters during labor
The power of intentional movement
When you're in active labor, staying still can actually slow things down. Movement helps in multiple ways:
• Opens the pelvis: Creates space for baby to descend
• Uses gravity: Helps baby move down the birth canal
• Reduces pain: Movement releases endorphins
• Speeds labor: Keeps contractions effective
• Improves positioning: Helps baby rotate and align
Why the exercise ball is perfect
The exercise ball allows you to move in ways that are impossible in bed or standing still. It supports your weight while keeping you mobile and upright - the ideal combination for labor.
The 4 key movements: easy to remember, powerful in action
Movement 1: Pelvic circles
What it is:
While sitting upright on the Trideer Exercise Ball, rotate your hips in a circular motion.
How to do it:
Step 1: Sit upright on the ball
Step 2: Place your feet wide enough apart
Step 3: Make sure your feet are sturdy and flat on the floor
Step 4: Rotate your hips in deep circles
Step 5: Go clockwise, then counterclockwise
Step 6: Continue between contractions
Key tips:
• During this time of intentional movement, deep circles ensure enough space is being created in between contractions
• Circles are best done without the stability ring
• Make the circles as large as comfortable
• Breathe deeply as you circle
Why it works:
• Opens pelvis in all directions
• Creates maximum space for baby
• Helps baby rotate into optimal position
• Feels soothing and rhythmic
• Easy to do for extended periods
When to use:
• Between contractions in early labor
• Throughout active labor
• When you need gentle movement
• As often as feels good
Movement 2: Bouncing
What it is:
Bouncing on an exercise ball is a great form of motion during active labor.
How to do it:
Step 1: Sit on the ball with feet flat and wide
Step 2: You can use the stability ring while bouncing
Step 3: Place your hands on your hips or thighs for stability
Step 4: Gently bounce up and down
Step 5: Keep the bouncing gentle and rhythmic
Step 6: Continue in between contractions
Key tips:
• Placing your hands on your hips or thighs will provide you with even more stability in between contractions
• Don't bounce too vigorously
• Find a comfortable rhythm
• Use stability ring if you need extra support
Why it works:
• Bouncing assists with gravity, moving baby down
• Allows baby to be in an engaged position to enter into the inlet
• Rhythmic motion is soothing
• Helps maintain upright position
• Easy to do during contractions
When to use:
• Throughout active labor
• When you want to feel active
• To help baby descend
• Between and during contractions
Movement 3: Pelvic tilts
What it is:
Pelvic tilts are great for creating space for baby to enter into the inlet during active labor.
How to do it:
Step 1: Sit on the birth ball
Step 2: Rock your hips forward
Step 3: Then rock your hips backwards
Step 4: Continue this forward-backward motion
Step 5: Keep the movement rhythmic and gentle
Step 6: Breathe with the movement
Key tips:
• The Trideer Exercise Ball is great for assisting with this rhythmic movement
• Your baby will move down while you are rocking
• Focus on the tilt of your pelvis
• Can be done with or without stability ring
Why it works:
• Creates space in the pelvic inlet
• Helps baby engage and descend
• Relieves back pressure
• Gentle and sustainable
• Can be done for long periods
When to use:
• Early and active labor
• When baby needs to engage
• For back pain relief
• As a gentle alternative to circles
Movement 4: Lunges
What it is:
It is very important to ensure that baby is engaged and in alignment during active labor. Lunges on the Trideer Exercise Ball will help with accomplishing this very important step.
How to do it:
Step 1: Sit on the exercise ball
Step 2: Place your feet wide enough apart to lunge from left to right
Step 3: Shift your weight to the left (lunge left)
Step 4: Return to center
Step 5: Shift your weight to the right (lunge right)
Step 6: Continue alternating sides
Key tips:
• This movement is best with the stability ring removed from beneath your exercise ball
• Place your hands on your hips or thighs for additional support
• Keep feet firmly planted
• Move slowly and deliberately
Why it works:
• Ensures baby is engaged
• Helps with alignment
• Opens pelvis asymmetrically
• Encourages rotation
• Addresses positioning issues
When to use:
• When baby needs to engage
• If baby is malpositioned
• During active labor
• When you need variety in movement
How to use these 4 movements during labor
The simple rotation method
You don't need to overthink it! Simply rotate through all 4 movements:
Sample 20-minute routine:
• Pelvic circles: 5 minutes
• Bouncing: 5 minutes
• Pelvic tilts: 5 minutes
• Lunges: 5 minutes
• Repeat as needed
Listen to your body
Some movements will feel better than others at different times. That's normal! Use whichever movement feels best in the moment.
Between vs. during contractions
Between contractions:
• All 4 movements work well
• Focus on opening and creating space
• Rest when you need to
During contractions:
• Gentle bouncing or rocking
• Or stay still and breathe
• Whatever feels right
Practice before labor
Why practice matters
These positions are amazing for moms during labor, and will assist tremendously with moving through active labor and into transition. Grab a Trideer Exercise Ball and practice prior to the start of labor. It will allow you to build the confidence you need with each position, and will ensure that you are able to move fluently through each position during labor.
Practice schedule
Weeks 32-36:
• Practice 2-3 times per week
• 10-15 minutes per session
• Learn each movement
• Build muscle memory
Weeks 37-40:
• Practice daily
• 15-20 minutes per session
• Rotate through all 4 movements
• Build confidence and stamina
Quick reference guide
The 4 movements at a glance
1. Pelvic Circles
✓ Rotate hips in circles
✓ No stability ring
✓ Deep, wide circles
✓ Opens pelvis in all directions
2. Bouncing
✓ Gentle up and down motion
✓ Can use stability ring
✓ Hands on hips/thighs
✓ Uses gravity to help baby descend
3. Pelvic Tilts
✓ Rock forward and backward
✓ Rhythmic motion
✓ Creates space in inlet
✓ Gentle and sustainable
4. Lunges
✓ Shift weight side to side
✓ No stability ring
✓ Wide foot placement
✓ Helps engagement and alignment
Benefits of these 4 movements
Physical benefits
• Opens pelvis to create space
• Helps baby descend and rotate
• Reduces back pain
• Uses gravity effectively
• Maintains upright position
• Keeps you mobile
Labor progression benefits
• Speeds up labor
• Helps baby engage
• Improves positioning
• Keeps contractions effective
• Reduces need for interventions
Mental benefits
• Gives you something to focus on
• Provides sense of control
• Builds confidence
• Reduces anxiety
• Empowering and active
Frequently asked questions
Q: Do I need to do all 4 movements?
A: No! Use whichever movements feel best. Some women love all 4, others prefer just 1 or 2. Listen to your body.
Q: How long should I do each movement?
A: As long as it feels good! Typically 5-10 minutes per movement, but you can do more or less.
Q: Can I do these movements with an epidural?
A: Some movements may be possible with assistance, but check with your medical team first.
Q: Which movement is most effective?
A: All 4 are effective! Pelvic circles and lunges are often most helpful for positioning, while bouncing and tilts are great for descent.
Q: Should I use the stability ring?
A: For bouncing, yes if you want extra stability. For circles and lunges, it's better without. For tilts, either way works.
Q: What if I get tired?
A: Rest! You can sit still on the ball, lean over it, or get off and rest in bed. Listen to your body.
Q: Can I do these at home during early labor?
A: Absolutely! These movements are perfect for early labor at home.
Q: Will these movements definitely speed up my labor?
A: They help most women, but every labor is different. They create optimal conditions for labor to progress.
Your simple action plan
Before labor
✓ Get your Trideer Exercise Ball
✓ Practice all 4 movements
✓ Build confidence and muscle memory
✓ Show your partner how to support you
✓ Include in your birth plan
During labor
✓ Start with pelvic circles
✓ Try each movement
✓ Use what feels best
✓ Rotate through movements
✓ Rest when needed
Remember
✓ These 4 movements are easy to remember
✓ All are effective and helpful
✓ Use what feels right
✓ Movement is your friend
✓ You've got this!
Final thoughts: keep it simple
Labor doesn't have to be complicated. These 4 simple movements - pelvic circles, bouncing, pelvic tilts, and lunges - are all you need to remember. They're easy to do, incredibly effective, and will help you move through labor with confidence.
The beauty of simplicity:
• Just 4 movements to remember
• Easy to practice beforehand
• Simple to use during labor
• Powerful results
• Builds confidence
Ready to prepare? Get your Trideer Exercise Ball and start practicing these 4 key movements today. By the time labor arrives, they'll feel natural and instinctive - exactly what you need when you're focused on meeting your baby.
Keep it simple. Keep moving. You've got this! 💪🤰
Disclaimer: This article provides general guidance for movement during labor and should not replace professional medical advice. Always follow the guidance of your healthcare team during labor. Individual circumstances vary, and your medical team will advise on the best movements for your specific situation.
