You may have heard of doing inversions during pregnancy, but what are they and why should you do them?
Inversions involve getting into a supported position that allows your hips to be higher than your rib cage. This position has been shown to reduce the tension of the round ligaments and create more space in the bottom of the uterus. This can provide relief of round ligament pain during pregnancy and create more space for the baby’s head to go head down. A head down position or correction of a breech baby prior to labor improves the chances of a vaginal delivery.
To do an inversion, kneel on your couch and slowly lower your hands/forearms onto the floor in front of you so that your hips are lifted over your rib cage. Stay in this position for 30-60 seconds. It can be helpful to have someone there with you the first time you do this to help with positioning or getting back up.
To do a modified inversion, you can get into puppy pose. First start on your hands and knees then bring your forehead and chest down to the floor, keeping your hips elevated above your knees. You can also do a supported bridge pose if that is more comfortable. Start on your back with knees bent and place a yoga block or several pillows under your sacrum to lift your hips up higher than the front of your rib cage.
If you want more guidance on ways to improve your baby’s positioning, reducing round ligament pain or preparing for labor and delivery, you can work with a pelvic floor PT to provide guidance and support during this time.
About the Author
Jaclyn McCullough, PT, DPT
Pelvic Floor Physical Therapist — Montgomery, NY
Dr. Jaclyn McCullough, PT is a pelvic health physical therapist at Resolve Physical Therapy in Montgomery, NY. She earned her Doctor of Physical Therapy from Arcadia University and has specialized training in pelvic floor rehabilitation through Herman & Wallace. She is also a Certified Pregnancy and Postpartum Corrective Exercise Specialist.
Jaclyn works with women experiencing pelvic pain, pregnancy and postpartum issues, bowel and bladder concerns, and return-to-exercise challenges. Her goal is to help patients understand their bodies, move confidently, and get back to the activities they enjoy.
