The Power of Movement in Pregnancy: Biomechanics, Fascia & Daily Rituals

12 Apr

Pregnancy is a time of incredible change—not just emotionally, but physically too. As a private midwife offering continuity of care throughout pregnancy, birth, and the postnatal period, I’m always looking for ways to support my clients’ comfort, alignment, and well-being.

Recently, I attended a biomechanics training day with Molly O’Brien, a leading voice in birth biomechanics. The day was packed with practical, fascia-focused tools that help the pregnant body move with more ease—and prepare more confidently for birth. If you're pregnant and looking for a midwife who supports whole-body wellness, here’s how this work could benefit you.

Why Fascia and Movement Matter in Pregnancy

Fascia is the connective tissue that weaves through our entire body—wrapping muscles, organs, and bones. During pregnancy, fascia can become tight or unbalanced, often due to posture changes, reduced movement, or repetitive habits. This tightness can influence baby’s position and contribute to discomfort or even a longer labour.

Through gentle, purposeful movements and postures, we can free the fascia, balance the pelvis, and encourage optimal fetal positioning. These are simple, effective tools that anyone can incorporate into their daily routine.

3 Biomechanical Moves for Pregnancy Support

1. Side-Lying Release
A gentle position to release tension in the hips and pelvis. Lie on your side with your lower leg straight and your upper leg bent, resting the knee on a chair or cushion. Stay here for a few minutes on each side, allowing gravity and breath to support soft release.

2. Forward Inversions
This move helps create space in the lower uterus and encourages babies into a head-down position. From kneeling on a sofa or step, gently bring your hands to the floor with your hips high. Stay for 30 seconds, then slowly return to upright.

3. Shaking the Apples
This light pelvic jiggle helps wake up the fascia and release held tension. Either on all fours or standing, gently wobble the hips side to side—like you’re shaking apples from a tree. This can also be done with a partner and a shawl/scarf or rebozo placed over the hips, end gathered and then use the scarf to gently sift the hips, the scarf can be jiggled side to lie or up and down.

Some of these moves can be seen on my instagram account.

Posture & Movement: Everyday Matters

Pregnancy isn't just about how you move during exercises, but how you carry yourself all day. Standing with soft knees, walking evenly on both feet, and sitting upright can all help keep your pelvis open and fascia hydrated. As an independent midwife, I encourage my clients to notice their daily habits—it’s small changes that often have the biggest impact.

A 5-Minute Daily Routine to Support Your Fascia

This routine is easy to fit into any day and supports the whole fascial system:

2 minutes of calf stretching (each leg) to improve pelvic balance. - step up with one foot onto a step and let your heel drop towards the floor, stay here for a minute before swapping and stretching the other calf.
2 minutes rolling a ball under each foot to stimulate fascial lines from the ground up.
2 minutes standing side-on to a step, swinging the other leg freely to release hips and keep fascia mobile.

This gentle routine improves hydration in the fascia, supports alignment, and helps reduce discomfort during pregnancy.

Looking for a Continuity Midwife?

If you’re seeking a private or independent midwife who provides ongoing care throughout pregnancy, birth, and postnatally, I offer a calm, compassionate and body-aware approach. Using tools like biomechanics, fascia release, and posture guidance, I aim to support you and your baby through every step of your journey.

Want to learn more?
Get in touch to explore individualised care, birth preparation, and movement-based midwifery support that empowers you throughout your pregnancy and beyond.