With all the recent talk about moving in labor and why it helps, we wanted to share 9 of the most common and beneficial movements for labor and birth.
Standing - Standing helps your body work best with gravity during labor, allowing baby to rotate and move down your birth canal, readying for birth. You might want to lean forward onto something or someone to release some of the effort of standing. Leaning forward might also give your baby more space.
Walking - Walking is wonderful in early and active labor. It can intensify contractions, is gravity positive, and acts as a distraction to help you cope with labor. One word of caution, however: don't over exert yourself by walking at length to 'jump start' labor - usually, labor will happen when your baby and body are ready. Tiring yourself out by walking miles around your neighborhood in early labor could deplete you of the energy that's needed later in active labor and birth.
Stair climbing - If your labor has stalled or if you are experiencing 'back labor' due to a posterior baby, you may have a baby who needs extra coaxing to rotate into the optimal position for birth. The back-and-forth uneven tilting motion that stair climbing causes helps baby shift and rotate. If possible and safe, climb steps two at a time with the same lead leg (the one that will feel more comfortable as you do this movement).
Hip circles/rocking on a ball - Sitting on an exercise/yoga/birth ball often feels wonderful in labor. It allows you to maintain an upright position while giving your legs a rest. To stay active while on the ball, open your legs wide (for stability and to open the inlet of your pelvis) and do hip circles, alternating to the left and right. For a similar effect, you can also do pelvic tilts, rocking forward and back.
Lunges - Similar to stair climbing, lunging (one at a time, held in position for a few contractions) opens your pelvis and allows more room for baby to rotate and descend. Be sure to lunge safely, with support from your partner or doula. For more details on how best to use a lunge during labor, check out the description on Spinning Babies.
Squatting - Squatting widens your pelvic outlet significantly. There are many ways to squat during labor - supported by a partner, with a rebozo, with a squat bar, holding onto an exercise ball. Childbirth classes are great for teaching you the many ways to squat (and several other movements!) during labor.
Side lying - While it isn't very 'active,' getting into a side lying position can be beneficial when used as a tool to rest in labor or slow down labor.
Kneeling/all fours - Kneeling or all fours/hands and knees positions can help bring relief from back labor and can be excellent positions for giving birth. One of the wonderful benefits of this position is that it gives your partner or doula access to your back and hips for massage, counter pressure, and the double hip squeeze. Kneeling while resting your upper body over the (raised) back of the bed will give your baby the added benefit of gravity. Opening your feet (not your knees) away from the midline of the body in this position will open the pelvic outlet, giving your baby more space to be born.
Rolling over - If you have an epidural during labor and birth, it's still possible - and important! - to remain as mobile as possible. With the help of a support person or your care provider, change positions every 30 minutes. Penny Simkin developed a sequence of 6 positions, called the 'rollover,' to promote mobility when laboring with an epidural.
Stay tuned in to the signals your body is giving you throughout labor. Finding a comfortable position is your body’s response to these signals and can help your baby move through your pelvis.
Published: June 02, 2026
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BirthActive Labor