Moving Toward Birth: A Biomechanical Map for Pregnancy and Beyond

Preparing for birth is often framed as an emotional, mental, or spiritual journey. These aspects matter deeply, but they’re only part of the equation. Birth is also profoundly biomechanical—a dance between baby and body that unfolds through movement, positioning, and soft tissue dynamics. When we understand how our pelvis works and moves, we can actively prepare for a more supported, spacious, and empowered birth experience.

At Nurture North, we aim to offer practical, evidence-informed tools that prepare you for labour while deepening your connection to your body for long-term health. This post draws inspiration from the work of Adelaide Meadow, whose teachings in Born Through Movement emphasize our ethos of female body literacy and pelvic intelligence.

The Three Levels of the Pelvis: A Map for Birth

The pelvis is not a single uniform space. It is a dynamic structure with three key levels—each with distinct shapes, functions, and mobility needs during labour.

The pelvic inlet is the top of the pelvis, where the baby first begins its descent. To help the baby engage, the inlet benefits from widening at the top. This is encouraged through external rotation of the femurs, upright postures, and maintaining freedom through the upper spine. Daily movement practices like side lunges, asymmetrical stair walking, curb walking, supported squats, or seated forward folds with wide knees can gently prepare the inlet.

Next comes the midpelvis, which is the narrowest part of the pelvic passage and the site where the baby rotates. This space requires balanced mobility and soft tissue adaptability, especially around the ischial spines and pelvic floor. Pelvic tilts, hip circles on a birth ball, deep squats with support, and rhythmic cat-cow movements can enhance functional movement through this space.

Finally, the pelvic outlet is the lower opening of the pelvis, where the baby emerges. This level benefits from widening at the base, which is supported by internal rotation of the femurs and flexibility through the sacrum. To prepare this area, you might try supported wall sits with knees gently angled inward, tailbone release poses, breathing into the pelvic floor, or butterfly poses with a forward fold.

When we understand the unique characteristics of each pelvic level, we can choose movement practices that help each zone stay open and responsive—supporting the natural sequence of birth.

Integration Through Movement

Three movement patterns can be particularly transformative for both birth preparation and everyday function: internal femur rotation, posterior pelvic floor spaciousness, and thoracic rotation.

Mobilizing internal rotation of the femurs helps to open the pelvic outlet, promote sacral mobility, and reduce tension in the back of the pelvis. This can be practiced through wall sits where toes turn slightly outward and knees gently move inward, seated internal rotation drills, or lunges with soft inward tracking of the front knee.

Creating space in the posterior pelvic floor eases tailbone pain and helps the sacrum move freely, giving the baby more room to rotate and descend. You can explore this spaciousness through child’s pose, hip-hinge breathing, or seated pelvic floor relaxation techniques.

Thoracic rotation plays a critical role in aligning breath with pelvic engagement. It links the diaphragm and pelvic floor, encourages upright posture, and allows for functional movement patterns throughout labour. This can be practiced through gentle open-book stretches, seated rib cage twists, or supported thoracic mobility work against a wall.

A Simple Daily Routine

In just ten minutes a day, you can begin integrating these movements. Start with two minutes of wall sits focused on internal femur rotation. Follow with two minutes of either seated or standing thoracic rotation. Then spend two minutes in butterfly or child’s pose with conscious breathing. Add two minutes of supported squats or hip circles, and finish with two minutes of mindful walking, noticing your gait and the rotation of your femurs.

Why This Matters Beyond Birth

These practices don’t just prepare the body for birth—they help build a long-term, intuitive relationship with it. Learning to move with intention, breathe deeply, and stay connected to pelvic function can reduce pain, support organ health, and prevent pelvic floor dysfunction. Birth preparation becomes a doorway into lifelong female body literacy.

Understanding how the anatomy works—and learning to move with it instead of against it—is a form of empowerment that extends well beyond the labor room.

Evidence-Informed Foundations

The concepts shared here are grounded in clinical research and the latest insights in perinatal biomechanics. Studies have shown that hip internal rotation enhances the space available in the pelvic outlet and reduces discomfort in late pregnancy (Hodges et al., 2021; MamasteFit). Thoracic rotation supports breathing coordination and optimal posture, both of which are essential for labour (Lee et al., 2018; Journal of Physical Therapy Science). Mobility and awareness of the pelvic floor can reduce complications during labour and help prevent postpartum dysfunction (Bo et al., 2017; Journal of Women’s Health Physical Therapy).

Additional evidence from clinical midwifery and manual therapy—such as The Labor Progress Handbook by Simkin and Ancheta, and Andrews et al.’s biomechanical analysis in Birth (2019)—reinforce the importance of understanding the pelvis in terms of inlet, midpelvis, and outlet. These frameworks are well-supported and increasingly embraced in physiotherapy, bodywork, and obstetrics.

This blog post is inspired by the visionary work of Adelaide Meadow and her Born Through Movement approach. Adelaide’s teachings bring anatomical precision and somatic wisdom into the birth space, reframing movement as a foundational tool for trust, power, and transformation.

To explore her work further, visit: 🔗 Adelaide Meadow or follow her social media for free resources.

At Nurture North, we believe that understanding your anatomy is the first step toward moving through birth—and life—with more ease, strength, and confidence. If you’re interested in learning more, we’d love to welcome you into a class or workshop soon. 

For now, another well recognized resource is: 🔗 Spinning Babies 

Offering online and in-person education. This platform is for health professionals and families curious about positioning and mobility exercises for pregnant people at all stages. Some of their resources are free as well.