Birth Prep #5: Prepare the Pelvic Floor

Exercise and Tip for Birth Prep #5

Exercise: Practice pelvic floor exercises 3 times a week. Positioned on your hands and knees, inhale and allow your belly to drop closer to the floor, exhale and pull your belly and pelvic floor muscles back in to your body. Repeat 10 times for 3 sets. When peforming this exercise, your spine should be in neutral and your shoulders away from your ears and engaged through the muscles around your shoulder blades on your back. The breath is very important. When drawing in your pelvic floor imagine the feeling of holding in gas or urine and feel your lower abdominals engage inward.

Tip: The pelvic floor moves both in towards your body and also down away from your body. It descends during bowel movements and when birthing a baby. So it is important to strengthen and train your pelvic floor up with your abdominals to support your pelvis and spine, but it is also important to learn how to relax and descend the pelvic floor so that you can birth your baby. Practice lying in a relaxed position and allowing all the tension in your low back, abdominals and pelvic floor go as you perform deep breathing. Consider humming or cooing on the exhale to stimulate the vagal nerve for a calming effect on the body and baby.

Featured Image: John Pesina

Post Author
Dr. Grace Abruzzo
Hello! I am physical therapist and wellness coach in Los Angeles specializing in pelvic health for women. I use an integrative approach to treating women in preparation and recovery from childbirth. You will also find me in the birth room, providing Mamas support during labor and birth. I love reminding women how powerful they are.