Important safety notice

Before attempting any of these exercises, check with your doctor that they are suitable for you. Do not attempt them if you have very high or low blood pressure, a large amount of amniotic fluid, a suspected or known problem with the placenta, frantic or vigorous fetal movements, or abdominal pain other than normal round ligament stretching.

Forward-leaning inversion

A daily activity recommended during a normal healthy pregnancy up to 30 weeks. Kneel on the edge of a couch or bed and carefully lower yourself to your forearms on the floor. Let your head hang freely with your chin tucked — do not rest your head on the floor. Your knees should be at the edge and your bottom at the highest point. Take three slow breaths. Use a stool or ask for assistance to return to the kneeling position. Perform for up to 30 seconds, once daily.

Breech tilt

Recommended from 30–32 weeks gestation once the baby is confirmed to be breech. Perform 1–3 times daily, after the Forward-Leaning Inversion. Lay on the floor with a chair or couch in front of you. Use a fitness ball or pillows to create a comfortable inclined angle. Lie with your head down, legs elevated on the chair, and hips higher than your head. Remain in this position for up to 20 minutes, three times a day.