Side-Lying Release: The Best Stretch to Make Room for Baby

Video Transcript

The side-lying release is a stretch promoted by Spinning Babies that increases pelvic mobility, makes room for the baby to turn, reduces pain during pregnancy and birth + makes it easier to sleep while pregnant. It is part of the recommended weekly movements for preparing your body for labor and delivery. 

A mom performs the side-lying release with an assistant who ensures mom’s hips and shoulders are stacked one on top of the other and that she does not fall off the surface. To perform the side-lying release: 

  1. The mom should choose which side she wishes to stretch first. She should lay down on her side on a firm surface that is as long as her. Her head should be level on a pillow, not tilted. Her neck should be straight. 
  2. The support person should stand in front of the mom. The support person should hold their leg or hip against the surface edge to keep the pregnant mom from tipping off the surface. 
  3. While the mom holds a chair or table for stabilization, she should scoot her hip two inches from the surface edge. The support person should help hold the hip to stabilize it and prevent twisting. They should also check that the mom's top shoulder is directly above the bottom shoulder. 
  4. The mom straightens her lower leg. She should flex the toes on her lower leg toward the knee to start the stretch. The support person firmly holds the mom's hip stacked. 
  5. Either the mom or the support person lifts the top leg high enough to clear the lower thigh. With the top knee bent, the top leg hangs gently by its own weight for 2 to 3 minutes or until the leg hangs slightly lower. 
  6. Repeat steps 1 through 5 on the other side. 

You can perform the side-lying release after 20 weeks of pregnancy. It’s 1 of the 3 balances, or 3 sisters, labor positions along with the jiggle and forward-leaning inversion. Together the 3 balances can improve your body’s comfort and help you have an easier birth. 

CAUTION: do not perform the side-lying release if you have hypermobility or loose joints; have Ehlers-Danlo Syndrome; or have severe back or pelvic pain that makes getting into position painful.