There are a few moves you can do that use gravity to turn the baby.
They help relax your pelvic muscles and uterus
For babies over 30 -37 weeks gestation
Breech Tilt: It helps the baby to tuck his or her chin, which is the first step in flipping over.
Lie on your back and elevate your hips between 9 and 12 inches above your head. The easiest way is simply to lie on the ground (bum/feet facing the couch) and prop your hips up with pillows and your feet (on couch) are at the raised end.
3 x day for 10 to 15 minutes each time, on an empty stomach, and during times when the baby is active
Try to relax & breathe deeply as you perform the exercise
Avoid tensing the abdominal muscles
On all 4’s:
Come to the floor or bed on your knees and rest your forearms on the ground. Stick your butt into the air and tuck your chin. This allows the lower part of the uterus to expand, making room for the baby’s head.
2 x a day for 5-15 minutes.
Try to do it on an empty stomach, otherwise, you might feel slightly ill afterward.
If you can feel the baby’s position, it may be possible to help the turning process along. While leaning on one elbow, use the opposite hand to exert gentle upward pressure on the baby’s rear end, which is located just above your pubic bone.
A second option is to gently rock back and forth on your forearms and knees. You also can make circles with your pelvis to promote activity.
The woman is at risk of a stroke or has a history of high blood pressure which warrants medical supervision
Forward-Leaning Inversion:
Kneel on the edge of a couch. Kneel high to see what it feels like in your body.
Hold the edge of the couch, bed, or other surface you are kneeling on.
Carefully lower yourself to your hands on the floor and then lower yourself more to rest on your forearms. Keep your elbows out and hands close. Use a stool if you’d like, to help you walk your hands down.
Do your best to keep your chin tucked. Don’t rest your head on the floor. Your neck may need a little movement. Straighten your shoulders to make room for your head.
Your knees should be close to the edge, and your bottom up high. You can tilt or sway your hips if you’d like, or gently, slowly roll your spine.
Take 3 breaths. Loosen your belly, but keep your shoulders strong. Tuck your chin and keep your neck long.
Come back up on your hands, then lift yourself up to a high kneeling position again using a stool, a block, or an assistant. Take 2 breaths here, then sit on your heels.
Swing your feet out from under you. Keep your feet together to prevent a pull on your pubic bone and protect your pelvic stability.
After leaning forward on your elbows, come all the way back up to a high-kneeling position. Take 2 breaths and then sit on your heels for one more breath. That way you let your ligaments settle into a more symmetrical location while you catch your breath.
1-2 x for 30-45 seconds (roughly three breaths) ***Only if advised by PT****
Swimming and doing crouches/flips in the pool can help a baby turn into the vertex position on his or her own.
Try the following pool exercises with a spotter nearby: Crouch on the bottom of the pool in deep water, and then push off and reach your hands up as you break the surface of the water.
Just swimming around the pool can encourage the baby to move (and feels really good during the final weeks of pregnancy). The breaststroke is thought to be particularly effective for this.
If you feel comfortable! Do front and back flips in deep water. This will relax your muscles and make it easier for the baby to roll over on his or her own.
