Hip Shifting in Pregnancy ~ Why It Matters and the Benefits

Hip shifting might sound like a small detail, but during pregnancy, it can make a big difference for comfort, strength, and even birth preparation. A hip shift is when the pelvis rotates on the fixed femur (thigh bone) into internal rotation.

Why? Because a hip shift is crucial for hip stability! If you are experiencing pelvic pain, finding a hip shift could decrease or possibly alleviate the pain.

Why Hip Shifting Matters in Pregnancy

1. Hip Stability
A hip shift helps stabilise the pelvis by aligning the joints more effectively. This can reduce pelvic girdle pain and improve overall comfort as your body adapts during pregnancy.

2. Pelvic Floor Function
Hip shifting can help to release tension in the posterior side of your pelvic floor, which can enhance its function—especially if certain areas are really tight. If you are experiencing bladder leakage, prolapse symptoms, or feelings of pelvic heaviness, practising hip shifts may help relieve these issues.

3. Glute Strength & Function
When the hip moves into internal rotation with a hip shift, the glutes lengthen more than they do in a neutral position. This increased range of motion means the glutes can be strengthened more effectively. If you want stronger glutes, incorporating hip shifts can be the key!

4. Birth Preparation
A hip shift is also important to help open space in the pelvis during birth. Internal rotation creates more room in the mid-pelvis, which may support the baby’s ability to rotate and descend. Difficulty accessing this movement can sometimes contribute to labour feeling slower or more challenging. While many factors influence birth, having access to hip internal rotation is one way to support your body’s natural mechanics.

The Science Behind It

Experts like Sarah Duvall (PT, DPT, CPT) and Antony Lo (The Physio Detective) emphasise the importance of hip internal rotation for both pelvic floor balance and functional movement. Without this movement, the pelvis can get “stuck” in external rotation, leaving the glutes and pelvic floor short and tight – which isn’t ideal for strength or function. By training hip shifts, you restore mobility and coordination to the system.

How to Practise a Hip Shift

A few simple exercises can help you learn and feel a hip shift:

• All Fours Hip Shift: On hands and knees, place one knee on a yoga block. Shift your weight gently over the elevated knee to feel the pelvis rotate.

• Supine Hip Shift: Lying on your back in a 90/90 position with a ball or foam roller between the knees. Gently raise one knee and allow the same-side hip to move forward.

• Side-Lying Hip Shift: With knees bent, roll the top hip slightly forward, focusing on the glute lengthening.

These movements should feel subtle, not forced. Think of it as gently teaching your body how to access space and movement, rather than pushing into a stretch.

Key Takeaway

Hip shifting is more than a technical cue – it’s a powerful way to:

• Support hip and pelvic stability

• Optimise pelvic floor function

• Strengthen the glutes

• Open the pelvis to support birth

By practising hip shifts during pregnancy, you can feel more comfortable, stronger, and better prepared for labour and recovery.

✨ Want to learn more? Please reach out for a 1:1 session in Sydney or an online consultation. I’d love to help you feel confident, strong, and supported in your pregnancy journey.