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Preparing for Childbirth: A Pelvic PT’s Guide for Moms-to-Be

Pregnancy is an incredible journey, and preparing your body for childbirth can make a huge difference in your labor experience and postpartum recovery. As a pelvic physical therapist, I’ve seen firsthand how mindful pelvic floor care and preparation can support moms-to-be to feel stronger, more relaxed, and empowered during childbirth.


In this guide, I’ll share simple yet effective tips you can start practicing now to prepare your pelvic floor and body for labor and delivery.


Pregnant woman performing yoga stretches to prepare for childbirth
Certain exercises can prepare your body for childbirth

Why Pelvic Floor Preparation Matters

Your pelvic floor muscles support your baby throughout pregnancy and play a key role during childbirth. Preparing these muscles helps:

  • Increase flexibility and strength

  • Reduce the risk of tearing or excessive strain

  • Improve pushing efficiency during labor

  • Speed up postpartum recovery


Breathing Techniques for Labor

Breath control helps manage pain, relax muscles, and keep oxygen flowing to you and your baby.


Try this breathing exercise:

  • Inhale slowly through your nose for a count of 4

  • Exhale gently through your mouth for a count of 6

  • Focus on relaxing your pelvic floor muscles as you exhale

  • Repeat for several minutes daily


Pelvic Floor Relaxation Exercises

Unlike the common focus on strengthening pelvic floor muscles, relaxation is just as important—especially during labor when these muscles need to lengthen and open.


Try these:

  • Diaphragmatic breathing: Lie on your back or sit comfortably. Place your hands on your belly and feel it rise with each inhale and fall with each exhale.

  • Deep squat holds: Helps open the hips and stretch pelvic muscles (modify with support as needed).

  • Pelvic floor drops: Sit comfortably, breathe deeply, and imagine letting go or “dropping” your pelvic floor muscles with each exhale.


Tips to Prevent Pelvic Floor Trauma

  • Stay hydrated and maintain good nutrition to support tissue health.

  • Avoid prolonged pushing — listen to your body and your care team.

  • Consider labor positions that open your pelvis, like side-lying or hands-and-knees.

  • Practice perineal massage (ask your provider when it’s appropriate).


When to See a Pelvic PT During Pregnancy

If you experience pelvic pain, pressure, or urinary changes during pregnancy, a pelvic physical therapist can help with:

  • Pain relief strategies

  • Postural corrections

  • Tailored exercises to keep your pelvic floor balanced


Early care can improve comfort and prepare you for a smoother birth.


Ready to Prepare Your Body for Birth?

At Healing Space PT, we specialize in helping moms-to-be care for their pelvic health during pregnancy and beyond.


➡️ Book a free phone consultation today to learn how pelvic PT can support your unique pregnancy journey.


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