Let’s Talk About the Real Star of Birth: Your Pelvic Floor
For many women, pregnancy is the first time the words pelvic floor even enters the conversation. Spoiler alert: this muscle group is kind of a big deal! Think of it as a supportive sling running from your pubic bone to your tailbone, holding your bladder, uterus, and bowel in place like the quiet hero it is. During pregnancy, it supports not just you, but also the increasing weight of your baby. And during labour? It becomes the gateway (literally) for your baby’s grand entrance.
Why Pelvic Floor Prep Matters
Pregnancy hormones like relaxin and progesterone soften your ligaments and make everything a little stretchier. This is great for birth but also means your pelvic floor is working overtime. Caring for it now can reduce your risk of tearing, support a smoother postpartum recovery, and keep bladder and bowel function on point. And here’s the part most people miss…it’s not just about strength. Relaxation is just as important to allow our baby to more easily rotate and navigate through the pelvis and pelvic floor. If you’re getting close to your due date, you’re probably already incorporating daily movements to prepare your body for labour, this is the perfect time to add in some intentional breathwork! Breathing with purpose helps you lengthen and release your pelvic floor so that, when the moment comes, you can trust your body to do the work without overthinking it.
Breathwork to Release the Pelvic Floor
Your pelvic floor and diaphragm work together like an internal piston. On an inhale, your diaphragm lowers, and your pelvic floor lengthens. On an exhale, your pelvic floor gently lifts. To practise this, wrap your hands around your ribcage and expand your ribs in all directions front, sides, and back as you inhale. You should feel your chest, belly and ribs all expand. Direct some of that breath all the way down into your pelvic floor. If you want extra magic, try doing this in child’s pose. This is my favourite exercise to emphasise breathing into my lower back and posterior pelvic floor (which are both areas that are commonly tight in pregnant women). Instead of inhaling “up” into your ribs and throat, think of inhaling “down” into your lower back and anal sphincter, feeling them expand as you breathe in. Labour can also bring intense sensations, and your breath is a powerful tool to calm your nervous system and bring you back to a place of relaxation and ease. You can use this breathing technique during contractions to help manage discomfort. Your facial muscles are connected to your pelvic floor, so learning to relax your jaw, forehead, and face will also help release tension in your pelvic floor. Letting go in your face can make a big difference in how your body relaxes overall.
Finding Your Pelvic Floor
To truly train your pelvic floor, you first need to understand and connect with it. Imagine stopping the flow of urine midstream, or holding in wind when you can’t get to a bathroom those are the muscles you’re working with. Start by gently tightening and relaxing them 10 times in a row. Once you’ve mastered that, hold the contraction for a few seconds before slowly releasing. Aim for 3 sets a day, ideally linking them to routines like brushing your teeth, mealtimes, or bedtime.
Perineal Massage
From 35 weeks, perineal massage can help prepare your tissues for birth, reducing the likelihood of episiotomies, severe perineal tears and postpartum discomfort. The perineum is the area of tissue and muscles between your vaginal opening and anus (back passage) which connects to the muscles of your pelvic floor. Using cleanly washed hands and a natural oil such as olive oil, insert your thumbs about 3–4 cm into the vaginal opening. Press down towards your rectum and then outwards in a circular or U shaped movement holding until you feel a gentle stretch. Massage for 2–3 minutes, ideally repeating a couple of times during the session.
Preventing Perineal Tears
You can help lower your risk of tearing by incorporating a few simple strategies. Practising regular antenatal perineal massage, using active upright or side-lying positions during birth, using warm compresses on the perineum in the second stage of labour, and supporting a slow, controlled birth of your baby’s head and shoulders. Between contractions, your care provider can gently apply warm compresses to the perineum, helping to soften the tissues, increase blood flow, and enhance comfort as your baby crowns.
Releasing Tension Beyond the Pelvic Floor
Tension in the pelvic floor isn’t always caused by the pelvic floor itself. Tight hips, glutes, and lower back muscles can hold your pelvis in a position that keeps the pelvic floor taut. Two common culprits are clenched butt cheeks and a tucked tailbone — both are easy habits to fall into during pregnancy. To counteract this, focus on your posture, gentle hip mobility, and stretches like cat-cow, hip circles, and squats.
Preparing your pelvic floor for birth is one of the most empowering and important steps you can take during pregnancy. By building awareness, strength, and flexibility in these muscles, you’re not only supporting a smoother labour and delivery but also setting the foundation for a healthier recovery and long-term pelvic health. Remember, the key is balance — learning when to engage and when to relax your pelvic floor. With consistent practice and mindful breathing, you can approach birth feeling more confident, connected, and in control.
