Hey there! In this week’s newsletter, I’m going to be breaking down the four movement patterns you need to be able to do to create space within your pelvis. Understanding these four movement patterns can really help simplify birth preparation.

First, it’s important to know that there is no one movement that creates space through the entire pelvis, and the pelvis does actually have movement capability!​

There are four pelvic joints that allow for movement and positional changes that can influence pelvic diameter through the top of the pelvis, known as the pelvic inlet, the middle of the pelvis, and the bottom of the pelvis, known as the pelvic outlet. The movement in these joints is pretty small, but even millimeters matter when it comes to pelvic diameter, tension or relaxation within the pelvic floor, and your baby’s ability to descend and rotate through the pelvis.

If you want a deeper breakdown of how pelvic movement impacts birth preparation and labor progress, I break it all down in our newest blog post!

Read the blog here: The Complete Guide to Birth Preparation: How to Create Space at Every Level of the Pelvis​

In order to create space in the pelvis, you need to be able to find:

• Bilateral external rotation (wider knees, squats)
• Unilateral external rotation (open hip positions)
• Unilateral internal rotation (closed hip positions)
• Bilateral internal rotation (knees in, hinges)

All in the pelvis!

Being able to find these rotations in the hip can also be helpful, but our main goal is to influence pelvic mechanics. The main way we can influence pelvic mechanics versus hip mechanics is through loaded movement. We are putting weight into the leg and changing the position of the pelvis, either with both legs or just one leg at a time.

This is a big reason why birth preparation is more than stretching or mobility work.

Birth Prep: Free Pelvic Mobility Flow on YouTube

In this pelvic mobility workout, I incorporate different exercises that can help release tension within the pelvic floor and improve pelvic mobility as a part of your birth preparation.

👉 Watch the pelvic mobility workout here:

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Birth Prep: Free Prenatal Strength Workout on YouTube

But birth prep is not just mobility. In this birth prep strength workout, I incorporate different strengthening exercises that can help create space in each part of the pelvis. Birth preparation is not just stretching and mobility. We also need strengthening exercises that can actually help pull and reposition the pelvis.

👉 Watch the birth prep strength workout here:

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And if you want these movement patterns programmed for you, our prenatal fitness programs include birth prep exercises in every single workout! We offer both self-paced app programming and follow-along video workouts designed specifically for pregnancy, pelvic mobility, strength, and birth preparation.

You can choose the format that fits your workout style best, with options for lifetime access or monthly memberships that you can cancel anytime directly through the apps.

👉 Explore our prenatal fitness programs here:

• ​Self-Paced Strength Workouts​
• ​Video-Based Follow Along Workouts​

And for those of you in New York City, we are coming to Brooklyn on June 6 to teach our next in-person Pelvic Mechanics Workshop for Professionals!​

In this one-day workshop, we break down how to create space in each part of the pelvis and how we can incorporate birth preparation exercises and labor positions to support this creation of space.

You will learn:

• How the inlet, midpelvis, and outlet move differently
• How movement can support pelvic floor relaxation and baby's positioning
• Ways different professions can support birth preparation prenatally
• How to apply pelvic mechanics during labor with hands-on movement practice

This is a very practical, movement-based workshop where you will get lots of hands-on learning and movement practice.

Plus, you can earn continuing education credits!

👉 Sign up for the NYC workshop here:

If you’re not in Brooklyn, scroll down to the bottom of the newsletter where we have a list of all the places we will be teaching this year. We would love to see you at a future workshop!

Stay Strong in Pregnancy and Motherhood!

MamasteFit is one of the only fitness training facilities in the country that exclusively works with in-person prenatal and postnatal fitness clients—and also provides hands-on birth support. Our prenatal and postpartum fitness programs aren’t random “safe” modifications pulled from the internet; they’re designed specifically for this stage of life, tested and refined with our in-person clients, and approved by our in-house pelvic floor physical therapists.

Our prenatal programs were created to keep you strong and pain-free throughout pregnancy with specialty exercises to help you prepare for birth with pelvic opening, pelvic floor, and birth prep movements.

Our postpartum programs were carefully designed with our in-person fitness clients and pelvic floor PTs to ensure there is a smooth transition from rehab and recovery to fitness. Many PTs recommend our programs for both pregnancy and postpartum because of how seamless they integrate with someone's 1-1 PT!

And if you are beyond the first 6–9 months postpartum and ready to continue strength training with us, check out our Beyond Postpartum Strength Program!​

This is the strength programming I personally use to feel strong in motherhood while continuing to support my pelvic floor and core.

The program moves through 6–8 week cycles with new workouts each phase. Every cycle focuses on a different training goal, including strength endurance, maximal strength, power, and stability so you can continue progressing long after the postpartum phase.