Preparing Your Pelvic Floor (and Body) for Birth

As a pelvic health physical therapist, I’ve worked with hundreds of women preparing their bodies for birth and know what it takes to have a smooth birth and recovery. Labor requires strength, mobility, endurance, and body awareness. 

Whether you’re planning a vaginal delivery or a C-section, preparing your pelvic floor and body ahead of time can help you feel more confident, reduce pain, and improve recovery postpartum. Here’s how:

Understand Your Pelvic Floor

Your pelvic floor is a group of muscles at the base of your pelvis. It supports your bladder, bowel, and uterus — and during childbirth, it stretches to allow your baby to pass through.

Many people assume you should just “do Kegels” during pregnancy. But it’s not always about tightening and strengthening. It's really about coordination. Can your pelvic floor relax and let go when it needs to? The pelvic floor must fully relax and lengthen to create space for baby. 

Pro tip: Learning to connect breath with your pelvic floor (inhale = relax, exhale = engage) is one of the most valuable tools you can use during labor.

Focus on Mobility, Not Just Strength

Your pelvis and hips need to move. Deep squats, lunges, cat-cow stretches, and gentle yoga can help keep your pelvis open and flexible. This can improve baby positioning and make pushing more efficient. 

Train for Endurance

Labor can last hours (or days), and stamina matters. Low-impact cardio like walking, swimming, or prenatal fitness classes can help build the endurance your body will need. Pair that with core and glute work for a solid foundation.

Learn How to Push

Many women don’t realize they can practice pushing ahead of time. In physical therapy, I guide clients through “bearing down” techniques that protect the pelvic floor and reduce the risk of tearing.

We also work on perineal massage to improve tissue flexibility and get familiar with the sensations of stretch and pressure.

Plan for Recovery Now

Postpartum healing starts before birth. Knowing how to care for your body — from breathing techniques to safe movement after delivery — makes a huge difference. Whether you have a vaginal or C-section birth, rehab is key. You don’t have to just “deal with it” if you’re leaking, in pain, or feeling disconnected from your core.

Preparing your pelvic floor and body for birth doesn’t have to be complicated. It’s about tuning in, building awareness, and giving your body the support it needs to do what it was designed to do.

If you’re pregnant and want personalized guidance, consider seeing a pelvic physical therapist. We’re here to help you feel strong, empowered, and ready — not just for birth, but for everything that comes after.

You’ve got this. 💪