Exercises to make a child turn upside down

Approximately 10% of expectant mothers are diagnosed with a so-called breech presentation in the third trimester. This means that the baby is positioned incorrectly in the stomach - not head down, but legs and buttocks. Many babies reach the desired position after 32–34 weeks, so there is no need to be afraid of this diagnosis.

However, a mother can help her baby turn head down if she starts doing the exercises provided for such cases. However, it is worth doing them only if the reasons for breech presentation are known. Sometimes no special activities will help the baby roll over, so before starting them, you should find out about the reasons for the baby’s incorrect position.

Why is the child not in the correct position?

Causes of unnatural fetal position:

The woman's pelvis is too narrow.
The uterus is in a state of tension.
Relaxation of the muscles of the uterus, as a result of many pregnancies.
The placenta or umbilical cord interferes with the movement of the child, as they are large.
The habit of the expectant mother to sleep only in a certain position. In this case, the child gets used to it and does not move.
Unbalanced diet. Excessive consumption of fatty and protein foods.
Sedentary image of a woman during pregnancy.
Severe stress.
Physical overexertion.

Causes of fetal malposition

Instinctively, by about 36 weeks the baby is in the correct position. If this does not happen, then something is stopping him. The reasons may be:

Narrow pelvis of a woman.
Uterine tone, high tension.
Excessive relaxation of the uterine muscles, for example due to multiple pregnancies. Due to this, the fetus has a lot of room to move.
The length of the umbilical cord and/or the position of the placenta is such that the baby is physically unable to turn over. No manipulation can force the fetus to change its position.
A pregnant woman has a habit of sleeping in the same position from evening to morning every night. The child instinctively finds a position that is comfortable for him and gets used to it. He sleeps with his mother, practically without moving, all night. If this happens 6-8 weeks before birth, when it is already difficult to change the position, the fetus remains in its usual position, often with its head up.
Poor nutrition. If a pregnant woman eats a lot at night (especially fatty, protein foods), the fetus may feel so bad that it will turn head up.
Insufficient mobility of the expectant mother.
Strong emotions, stress.
Excessive physical activity.

General recommendations

The baby may not be in the correct position in the uterus until 34 weeks. There is no need to worry, because there is still time. However, if after 34 weeks the position has not changed, there is no need to panic; the baby’s position can be changed. It is necessary to do an ultrasound and rule out the baby being entangled in the umbilical cord. If entanglement occurs, it will not be possible to change the child’s position. In this case, you need to prepare for a caesarean section. Don't panic, women can handle the operation quite easily. The likelihood of injury during surgery is low.

If a woman has a breech or transverse presentation of the fetus, then the expectant mother needs to reconsider her habits:

It is necessary to replan your diet, it is important to eat a lot of vegetables and fruits.
Be physically active, walk more in the fresh air.
Give up the usual and comfortable position in which a woman is used to sleeping.

Often a pregnant woman sleeps all night in one position; if this is the case, then this needs to be changed. Every night you need to fall asleep in different positions; such actions will help the baby roll over, since just like the mother, she will look for a comfortable position.

There are gymnastics for pregnant women to turn the fetus over, but to start doing certain exercises you need to consult a doctor.

"Indian Bridge", coups, etc.

As soon as women do not manage to bend their grown belly in order to force the baby to change presentation. And for the most common exercises they come up with the most ornate names.

But no matter what gymnastics is called, there are three prerequisites before starting it:

be in a great mood;
set yourself up for success;
do not overeat so that the food does not interfere with your baby if he suddenly decides to change his position.

All the exercises that will be listed to turn the fetus over can be performed as early as 29 weeks. They are also suitable for 33.34, up to 37 weeks.

Exercise "Indian bridge".

You need to perform it lying on the floor, placing pillows under the pelvis in such a quantity that would allow the pelvis to rise 30–40 cm. During this exercise, the knees, pelvis and shoulders should form a straight line. There are cases that after the “Indian bridge” babies turned over in the uterus immediately, but if it didn’t work out the first time, don’t despair – repeat the exercise 2-3 times a day, the baby will definitely take a classic presentation.

Exercise “mimicking”

. Lie on your side in the same position as the fetus: curl up. So lie quietly for 5 minutes. Then take a deep breath, turn over your back to the other side and also lie down for 5 minutes. Then straighten the leg that is on top and lie down for a few minutes. Roll over your back again and straighten your other leg (also on top). The baby should react to your manipulations by turning over.

"Turn-flip" exercise.

Perform for an hour before meals, lying on a hard, flat surface. Lie on your left side for 10 minutes, turn over and lie on your right side, also 10 minutes. And so - for a whole hour. It gives effect when done three times a day.

Exercises

There are gymnastics for pregnant women to turn the fetus over, but there are a number of contraindications to it:

A situation where the placenta blocks the exit of the uterus.
Possibility of miscarriage.
Other individual characteristics.

Gymnastics for pregnant women to make the fetus turn over is contraindicated for women who suffer from problems with the heart, liver, or kidneys. In any case, specialists will be able to create an individual gymnastics complex for pregnant women to turn the fetus over. Exercise can make the baby active and also improve the tone of the uterus.

Women who practiced yoga before pregnancy can use familiar exercises that will help change the position of the fetus. However, women who have never tried yoga are not recommended to start doing it, as lack of experience can lead to injury.

It is necessary to start gymnastics for pregnant women to change the position of the fetus under the supervision of a specialist. You cannot start doing exercises without preparing the body, without warming up.

Gymnastics for pregnant women to make the fetus turn over

For women who are beginners, doctors advise doing the exercise while lying down. You need to place a pillow or bolster under your back so that the position of your pelvis is about twenty centimeters above the level of the bed. Shoulders should be down. You need to lie in this position for about 20 minutes. You need to perform the exercise for several minutes, gradually increasing the duration every day. In this position, it becomes easier for the child to move. And instinctively he takes a position - upside down.

There is a situation when the uterus is in increased tone. In this case, experts advise doing the exercises of I. F. Dikan. You need to take a position on your right side and stay in it for about 10 minutes. Next, roll over onto your left side. You need to repeat the exercises 4 sets three times a day.
If the uterine tone is low. In this case, it is recommended to do gymnastics for pregnant women to turn the fetus over according to the program of V.V. Fomicheva. A set of such exercises causes the abdominal muscles to contract, as a result of which the tone of the uterus increases and the child takes the desired position.
When the tone of the uterus is unstable. Doctors recommend gymnastics for pregnant women to turn the fetus over using the method of E.V. Bryukhina. The exercises are aimed at relaxing the abdomen; all exercises should be performed in a knee-elbow position. Having taken the starting position, you need to begin to slowly inhale and exhale for 6 repetitions. Then raise your straight leg up, moving it to the side, touch the floor and place it on your knee. Do 4 approaches on each leg. At the end of the exercise “cat” 10 times.
Many women are advised to perform Kegel exercises in order for the baby to roll over into the correct position. Such gymnastics for pregnant women, so that the fetus turns over, will help the woman and child prepare for the upcoming birth.

Before performing the exercises, you need to do a mini-warm-up, and then proceed to the main part of the lesson:

While in a standing position, you need to lean to the left, return to the starting position, and then lean to the right. You need to perform the exercise 4-5 times. It is important that the bends alternate with inhalations and exhalations.
Take a standing position, raise your arms to the sides while inhaling. Then exhale and bend your arms in front of you, turn to the right, then repeat in the other direction. Perform four approaches.
Stand up and lean on a chair or wall, raise your bent leg to the side. And do it five times with each leg.
The exercise is performed standing. The right leg is positioned on the chair, the other leg on the floor. As you inhale, raise your arms to the sides; as you exhale, the upper body and pelvis bend forward. Three executions on each side.
Having taken a position on your knees, you need to raise your legs back one by one. Five approaches for each leg.
Having taken a position on the god, you need to bend the upper part of your leg while inhaling, and straighten it while exhaling. Next, we begin to draw circles in the air with our feet. Perform five approaches on each leg.
Take the cat position. Get on your knees, rest on your palms, lower your head down, at the same time arch your back upward, take a deep breath. This exercise needs to be done slowly. Next, the head and back return to their original position as you exhale. Ten repetitions.
Half-bridge exercise. Lying on your back, inhale and lift your lower back up, and exhale to return to the starting position. Perform two approaches.

“It is important to note that gymnastics for pregnant women, in order for the fetus to turn over, must be performed in a calm rhythm, without sudden movements, with proper breathing.”

How to turn a baby in the stomach before birth?

Incorrect positioning of the fetus before birth is a very common phenomenon, which is considered a pathology. It is almost impossible for a baby whose legs, back or butt are positioned towards the birth canal to exit naturally, so a caesarean section may be prescribed. Sometimes the doctor before giving birth tries to turn the baby into the correct position so that his head enters the pelvic ring. With this positioning of the baby, labor is easier, and fetal injuries are also excluded.

Causes of fetal malpresentation

Pathology, as a rule, is detected at approximately 28–29 weeks of gestation, but doctors emphasize that there is no reason to panic. Ultimately, the baby, constantly moving in the uterine cavity, can roll over on its own and take the classic position, or the mother herself, with a little effort, will help the baby turn her head down.

Often, the expectant mother herself provokes pathology, so it is better to know the possible reasons for the toddler’s position in the wrong position and thus prevent the problem than to solve it when it arises. The most common reasons are:

Sleep in the same position, on the left or right side.
Late falling asleep, which exhausts the woman in labor and leads to overwork. A woman should rest at least 8 hours a day, especially starting from 32 weeks.
Incorrect diet, eating too spicy, heavy or fried foods, as well as overeating. By eating too much, mommy can get indigestion or poisoning, as a result of which the baby, feeling unwell, turns over with his legs down, buttocks or back. In addition, the fetus puts strong pressure on the mother’s stomach and overcrowded intestines, which negatively affects her condition.
The passive lifestyle of a woman in labor also causes the baby to freeze in the wrong position. When the mother moves, the baby also becomes active and turns around already at 30 or 32 weeks, taking a classic position that meets physiological standards.

If, however, the baby is in an incorrect position, then there are many ways to turn him without causing any inconvenience to the baby.

Yoga for expectant mothers

According to doctors, a tummy is not an obstacle to reasonable physical activity, provided all safety measures are observed. Another advantage of yoga for women in labor is that it not only helps to stretch and prepare the muscles for childbirth, but also helps solve the problem of incorrect presentation of the baby. You can start doing exercises, even at a later date. Naturally, the expectant mother should remember safety and do the exercises either with the help of her spouse, or trust a caring instructor. The most productive exercises are:

Birch, performed from a lying position. The legs are stretched out, the hands support the lower back.
Standing against a wall with support on your hands is also an effective position that allows the baby to take the correct position. This exercise is best performed with the help of a spouse, especially if the woman was not into yoga before pregnancy. The husband should support his wife's legs, providing additional support and preventing falls.
The bridge is another wonderful exercise that helps the baby turn over in the later stages. The bridge is performed from a standing position, with maximum bending back and resting on your hands. However, given the risks, the woman’s lower back should be held by her husband in order to provide assistance if necessary.
The half-bridge is an ideal exercise for women who are not into yoga before pregnancy and does not require special preparation. The exercise can be performed independently, without outside help. You need to take several blankets, fold them into a roller and place them under your lower back. The recommended time in this position is 15 minutes, however, it is better to start with 3 – 5 minutes and gradually increase the time.

You should do yoga before meals or 3 hours after meals. It is better to start classes at 30–32 weeks, when the baby has enough free space in the uterine cavity for motor activity.

Gymnastics for women in labor

In addition to yoga, there are a number of gymnastic exercises that help the baby turn over in case of incorrect presentation, and the baby will be able to take the classic position for an easy exit without any particular difficulties. Any woman, even an untrained woman, can do gymnastics, since the set of exercises is quite simple and does not require any effort or a significant amount of time.

Recommended exercises for women in labor:

Lower your arms down and spread your legs approximately shoulder-width apart. Smoothly raise your arms to the sides, with your palms facing down and rise on your toes, arching your back. Stay in this position for a few seconds and return to the original position. When performing the exercise, remember to breathe - rise on your toes - inhale, lower on your heels and exhale. Repeat lifting at least 7 times.
Lie on your side with your legs bent, taking the position of the fetus in the womb, and lie there for about 5 minutes, completely relaxing and remembering to breathe. Then turn and lie in the same way on the other side. Next, straighten the leg lying on top, then bend it, clasp it with your hands and move it to the side. Repeat the exercise 7 times for each leg.
Kneel down and lean on your hands so that your knees are directly under your hips and your palms are level with your shoulders. Take a deep breath while arching your lower back. With an exhalation, pick up the tailbone, arching your back, trying to raise it to the maximum possible height. The exercise is performed at least 10 times.
Lie down on the mat and bend your knees. Place your feet on the floor, shoulder-width apart, and extend your arms along your body. As you inhale, raise your pelvis leaning on your shoulders and feet, and as you exhale, return to your original position. Straighten your legs, tighten your buttocks and pull in your tummy. Relax again and repeat the exercise according to the given pattern at least 7 times.

The gymnastic complex is performed daily 4 times a day, for at least 10 days.
The baby can turn around after just a week of regular exercises and will only need to be secured by wearing a bandage. Naturally, the result can be considered achieved only after ultrasound monitoring, when the doctor confirms that the baby has turned over and taken the correct position. Modified: January 18, 2021