Growing a human in your body and bringing that baby into the world is a life changing, and body changing, experience. The star of this show, besides you of course, is your pelvic floor. Focusing on and optimizing your pelvic floor health during your pregnancy journey will help support the labor and birth process and make all the difference in your postpartum healing experience. Let’s explore the ways you can help your body prepare for the birthing process.
Your pelvic floor is a group of muscles that sit like a bowl inside your pelvis. They sling like a hammock from your pubic bone at the front to your tailbone at the back of your pelvis. These muscles work to support your bowel and bladder function, and also play a key role in keeping your pelvic organs lifted. The extra weight from your growing baby, along with the influx of hormones, cause these muscles to change and adapt. The goal to prepare your body for the birthing process is to keep these muscles strong yet flexible, as they need to allow the baby to pass through during labor.
3 Key Ways to Prep for Birth
Relax & Release
Learning to relax your pelvic floor muscles is an important part of the birth prep process. Deep breathing exercises, like diaphragmatic breathing, will help you feel and connect with your pelvic floor. A deep squat or butterfly stretch can help open your hips and lengthen muscles to prepare for the birthing process.
Perineal Massage
The perineum is the area between the "front and the back" that has to stretch significantly during a vaginal birth. Perineal massage has been shown to reduce the incidence of episiotomies, or a cut to widen the perineum as well as reduce higher degree tears. To minimize tearing, plan to start perineal massage around 34-36 weeks to improve the flexibility in that area. Birthing parents who perform perineal massage also tend to have less pain after birth and fewer bowel leaks. Confused about how to perform perineal massage? Pelvic PT can help teach you how this massage should feel.
Practice Pushing
When it comes to pushing, the goal is to avoid unnecessary strain. Resist holding your breath or pushing too forcefully when labor begins. Instead, you want to work with the process. Practice exhaling while pushing. Push in a relaxed way as you would when having a bowel movement. It may also help to try different positions, like laying on your side or getting down on your hands and knees. This can help your baby move easier.
Staying active during your pregnancy and planning ahead can really help you have a smoother birth experience. As you build out your birth plan, advocate for yourself. If you wish to have a more movement-friendly labor experience, talk with your provider about position options. Discuss pain management ahead of time so everyone is on the same page with your wishes. Prepping for the birthing process will set you up for a smoother postpartum recovery process. Remember you, and your pelvic floor, are the star of this show. At least until your baby arrives!
If you have pelvic health concerns and would like to see how our therapists at
Embrace can help, follow the link to schedule your free discovery call.
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