How to Prepare Your Pelvic Floor for Labor: The Benefits of Pelvic PT
- Dr.Bhavti Soni
- 3 days ago
- 3 min read
Preparing for labor often brings images of breathing techniques, birth plans, and packing hospital bags, but one important part of the body is often overlooked: the pelvic floor.
As a pelvic floor physical therapist, I work with pregnant people every day who are surprised to learn that preparing the pelvic floor is not just about “doing Kegels.” In fact, a well-prepared pelvic floor for labor is one that is strong, flexible, coordinated, and able to relax when it comes time to give birth.
What is the Pelvic Floor?
The pelvic floor is a group of muscles, ligaments, and connective tissues that form a supportive “hammock” at the base of the pelvis. These muscles support the bladder, uterus, and bowel and play a major role in:
Bladder and bowel control
Sexual function
Core stability
Pregnancy, labor, and delivery
During labor, the pelvic floor must lengthen up to 2–3 times its resting length to allow the baby to pass through the birth canal. This requires relaxation and coordination, not just strength.
Why Pelvic Floor Preparation Matters for Labor
A well-prepared pelvic floor may help:
Reduce the risk of severe perineal tearing
Improve pushing efficiency
Decrease pelvic floor tension that can slow labor
Support better postpartum recovery
Lower the risk of postpartum pain, incontinence, or prolapse
Many people unknowingly carry pelvic floor tension, especially those with a history of pain, athletics, high stress, or chronic core engagement. Tight muscles are not necessarily strong and overly tight pelvic floor muscles may struggle to relax during labor.
Common Myths About the Pelvic Floor and Labor
There are many misconceptions surrounding the pelvic floor and labor, often leaving people unsure of how to properly prepare their bodies for birth.
Myth #1: You Should Be Doing Kegels All the Time
Kegels (pelvic floor contractions) are only helpful if you actually need more strength. Many pregnant people need to focus just as much, if not more, on relaxation and mobility.
Myth #2: A Tight Pelvic Floor Prevents Tearing
In reality, muscles that cannot lengthen well may increase the risk of tearing. Elasticity and coordination are key.
Myth #3: Labor Will “Fix” Pelvic Floor Issues
Labor is a major physical event. Preparing beforehand can significantly affect how your pelvic floor responds during and after birth.
Preparing for Labor Is More Than Just “Pushing”
Labor is a physical, muscular event and your pelvic floor is at the center of it. Preparing your pelvic floor means learning how to relax, lengthen, strengthen appropriately, and coordinate with your breath.
With the right education and support, you can go into labor feeling more confident, prepared, and connected to your body. If you’re pregnant and wondering whether your pelvic floor is truly ready for labor, working with a pelvic floor physical therapist can be a powerful part of your birth preparation.
When to See a Pelvic Floor Physical Therapist During Pregnancy
You do not need to be in pain to benefit from pelvic floor physical therapy during your pregnancy. Many of our pregnant patients simply come in to make sure they are as prepared as possible for labor so they can have a healthy and effective birthing experience.
A pelvic floor PT can help if you:
Want to optimize your body for labor
Have pelvic pain, tailbone pain, or hip pain
Experience leaking, heaviness, or pressure
Feel unsure how to push or relax your pelvic floor
Want individualized guidance
You don’t have to navigate pelvic floor preparation for labor on your own. If you’re pregnant and wondering whether your pelvic floor is truly ready for birth, we’re here to help. Book your free consult below and take the next step toward feeling informed, prepared, and supported.
Check Out Our Upcoming Workshops
Preparing for Pregnancy Workshop
Feel your best during pregnancy with a strong pelvic floor, great mobility and avoid aches and pains during pregnancy to prepare for a great labor.
Labor Preparation Class
A unique birth prep class that helps you decrease your chances of tearing, shorten the time of the labor and protect the pelvic floor for an informed and confident birth.
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