Did you know – your pelvic floor muscles have to stretch 2-3 times their resting length during childbirth? 

‘Just do kegels’ is often the advice you see during a quick google search online, or perhaps even what is encouraged by your provider. However, a kegel in isolation addresses the contraction (shortening of the muscle) and being over zealous with them to prepare for labor may actually hinder progression during childbirth. This is because your pelvic floor does not need to be strong to push a baby out. In fact, your pelvic floor’s job is to move out of the way to allow your baby to pass through the birth canal. Just like with any muscle, you want you pelvic floor muscles to move through their full range of motion which means you want it to contract, lengthen and relax.

Its common for women to have some pelvic floor tightness during pregnancy. Contrary to popular belief, the fitter you are does not mean you are exempt from pelvic floor tightness – or dysfunction in general. In fact, it can be more common in women who are particularly active to experience tension in their pelvic floor.  If those muscles are tight and tense, your baby is pushing against some resistance — and your delivery might be longer. Labor stalls can lead to a spiral of intervention to help progress your labor and may increase you chances of a cesarean section.

Practicing pelvic floor relaxation and lengthening techniques – using both breath and position – can help your body better prepare to relax during delivery. It can also help bring awareness to what this feels like so that when you are in the moment and experiencing the intensity and surges of contractions you can tap into that sensation of letting go of tension vs your body fighting against you.

How to Approach Birth Prep:

There is not one movement that opens your entire pelvis. There are 3 levels to your pelvis and each open more based on the movement pattern you are doing:

Pelvic Inlet: aka the top of the pelvis. This is where baby enters or ‘engages’. Movements that support opening are: external rotation (think knees wide/ knees out) as well as a posterior pelvic tilt (tucking your butt under). 

Midpelvis: this is where baby descends and rotates through. The mid pelvis opens with asymmetrical or uneven hip positions. This is often where baby gets ‘stuck’ and women experience labor stalls. 

Pelvic Outlet: aka the bottom of the pelvis. This opens more with internal rotation of the femurs (think knees towards your midline, ankles away). This creates more space side to side for the sitz bones to open and for baby to exit and be born.

Movement Examples:

Supported Deep Squat with a Posterior Pelvic Tilt

Squat variations in general are a great movement for pregnancy and your birth prep. These can be done as weighted movements or simple stretches – the choice is endless. I program squat variations throughout my entire Strong in Pregnancy program; from back squats, to goblet squats to mobility variations. All of which can be done through to 40+ weeks of pregnancy (modifications are provided). This supported deep squat variation emphasizes hip external rotation, some back body expansion and a posterior pelvic tilt (rounding in the low back) to encourage space in the pelvic inlet. 

Exercise cues: Hold on to a rack- or something sturdy infront of you – at arms length and sit down into a deep squat position. Round your upper back and allow you pelvis to slightly tuck under. Option to sit on a yoga block for more support. Inhale slowly, feeling the back of your body expand and your breath travel down towards your pelvic floor. Exhale, to gently release your breath.

Adductor Rockback with Thoracic Rotations:

Our adductors (inner thighs) share overlapping fascia with the pelvic floor muscles & play a role in stabilizing the hips & pelvis. They can aid in pelvic floor function as well as contribute to pelvic floor issues. If you hip adductors have limited mobility it is likely that your pelvic floor muscles do too. During pregnancy, it is common to see weakness and tension in the adductors from postural changes and muscular imbalances. Therefore to address that tension, it is important to incorporate movements that lengthen your adductors (as well as strengthen), to aid in inner thigh mobility – as well as add length to the pelvic floor muscles.

Adductor rockbacks are a great example of a movement that addresses both length to the inner thigh, as well as asymmetrical hip position to open the mid pelvis. In this example, I have also included a thoracic rotation to address any upper back restrictions. Thoracic mobility – especially rotation – is another key area to address during your birth prep. Not only does it feel good, but limited thoracic and rib cage mobility can affect your pelvic floor function and add to any tension you may be experiencing.

You want your thoracic spine to move. The more mobility you have in your upper back, the more space your diaphragm has to move and the better you breathe. A lack of movement up the chain will affect movement down the chain and can affect things like how you are managing pressure or your pelvic position.

Quadruped Hip Shifts

Asymmetrical and uneven hip positions help open up your midpelvis. These quadruped hip shifts help create space in the back pocket of the hip. Moving the femur back into the socket will help you achieve full range of motion, lengthen the glutes & release any tension in your posterior pelvic floor. It also encourages hip internal rotation which supports opening the pelvic outlet for birth so that your baby can finishes its rotation and be born.

Elevated Side Lunge

Side lunge variations are a great assymetrical hip position to include and emphasize more one sided external rotation, encourage a hinge pattern and stretch the opposite legs inner thigh muscles.

This lunge variation shown in particular is a tool to use when labor stalls and your baby is in the mid pelvis. Elevating one leg open thats side of the pelvis to create more room between the ischial spines (the narrowest part of the pelvic passage). For labor, this is best used during moderate or strong contractions to help baby progress down.

Hinge Patterns/Deadlifts

Mobilizing your hips, pelvis and relaxing your pelvic floor are all great ways to prepare your body for birth as you approach your due date. And you can also compliment this type of birth prep with intentional strength work throughout your pregnancy to improve overall strength at your full range of motion. 

Hinging movements like deadlifts are a must-do prenatal exericse. They help open and lengthen the glutes and posterior pelvic floor which can become tight and restricted. Alongside this, they help strengthen the hamstrings which play a huge role in pelvic positioning. You can do various mobility drills in this position alongside loaded variations for lasting adaptations.

For more guidance on your strength training during pregnancy – as well as how to prepare your body for birth join my 36 week prenatal fitness program