Bringing a new life into the world is one of the most incredible experiences a woman can have, and also one of the most physically demanding. Just like you would prepare your body for a marathon, preparing for labor is about more than just reading birth plans or packing your hospital bag. It’s about building strength, mobility, and confidence so your body and mind work together when it matters most.
We see pregnancy and birth as powerful physical events that deserve thoughtful preparation. Here’s how you can get ready, both physically and mentally, for the journey of labor and delivery.
1. Strengthen Your Core (the Right Way)
Your “core” is more than just your abs. It includes your deep abdominal muscles, back, diaphragm, and pelvic floor, all of which work together during pregnancy, labor, and recovery.
- Focus on functional core exercises like gentle bridges, pelvic tilts, and modified squats.
- Avoid traditional crunches or planks late in pregnancy, as they can increase pressure on the abdominal wall.
- Learn how to engage your deep core, especially your transverse abdominis, with breath work and posture awareness.
These movements help you support your growing belly, reduce back pain, and make pushing more effective during labor.
2. Connect With Your Pelvic Floor
Your pelvic floor muscles play a starring role in labor. These muscles support your baby, bladder, and bowels, and they need to both contract for support and relax for birth.
- Practice diaphragmatic breathing: Inhale deeply, letting your pelvic floor gently relax and descend, your belly expand, and your ribs open and lift to the side and back body.
- Learn how to lengthen, not just strengthen, the pelvic floor. Being able to release these muscles is key to smoother pushing and less tension during delivery.
- A pelvic floor physical therapist can assess your specific needs, teach correct activation and relaxation techniques, and help you prepare your body for birth and recovery.
3. Maintain Mobility and Alignment
As your pregnancy progresses, posture and movement patterns change. Gentle stretching and mobility exercises can ease discomfort and prepare your body for different birthing positions.
Try:
- Cat cow stretches to keep your spine mobile
- Hip circles or rocking on a birth ball to loosen the pelvis
- Supported deep squats (if safe for your body) to open the hips and prepare for pushing positions
These movements help keep your pelvis balanced and your joints comfortable, giving your baby optimal room to move into position.
4. Practice Mindful Breathing and Relaxation
Mental preparation is just as important as physical readiness. Labor is an unpredictable process, and staying centered can make a big difference in how you experience it.
- Incorporate mindfulness or meditation into your daily routine. Even five minutes of calm breathing can help.
- Visualize your labor experience, focusing on strength, patience, and surrender rather than fear or control.
- Use breathing as your anchor. The same breath you practice now can become your most powerful tool during contractions.
5. Build Your Support Team
Feeling supported can ease anxiety and help you stay focused. Whether your support system includes your partner, doula, family, or care provider, talk openly about your preferences and goals.
- Discuss labor positions, comfort measures, and your birth plan.
- Include your pelvic floor physical therapist. We can help educate your support person on positioning, pressure points, and comfort techniques during labor.
6. Rest, Nourish, and Trust Your Body
Rest is a form of preparation, too. Your body is already doing incredible work growing a baby, so honor that effort.
- Prioritize sleep and hydration.
- Eat nourishing foods that give you steady energy.
- Release the pressure to do everything perfectly.
Remember, labor isn’t a test you have to pass. It’s a natural process that your body is beautifully designed to handle.
Final Thoughts
Preparing for labor means preparing for strength, surrender, and self trust. By combining physical readiness through movement, mobility, and pelvic floor awareness with mental calmness and confidence, you set yourself up for a smoother birth and a gentler recovery.
If you’d like guidance on how to prepare your body for labor, we’d love to help. At Sharla Buza Physical Therapy, we provide personalized sessions that help women feel strong, informed, and empowered throughout pregnancy and beyond. Contact us to schedule a prenatal pelvic health session or learn more about our women’s health services.
Bringing a new life into the world is one of the most incredible experiences a woman can have, and also one of the most physically demanding. Just like you would prepare your body for a marathon, preparing for labor is about more than just reading birth plans or packing your hospital bag. It’s about building strength, mobility, and confidence so your body and mind work together when it matters most.
We see pregnancy and birth as powerful physical events that deserve thoughtful preparation. Here’s how you can get ready, both physically and mentally, for the journey of labor and delivery.
1. Strengthen Your Core (the Right Way)
Your “core” is more than just your abs. It includes your deep abdominal muscles, back, diaphragm, and pelvic floor, all of which work together during pregnancy, labor, and recovery.
- Focus on functional core exercises like gentle bridges, pelvic tilts, and modified squats.
- Avoid traditional crunches or planks late in pregnancy, as they can increase pressure on the abdominal wall.
- Learn how to engage your deep core, especially your transverse abdominis, with breath work and posture awareness.
These movements help you support your growing belly, reduce back pain, and make pushing more effective during labor.
2. Connect With Your Pelvic Floor
Your pelvic floor muscles play a starring role in labor. These muscles support your baby, bladder, and bowels, and they need to both contract for support and relax for birth.
- Practice diaphragmatic breathing: Inhale deeply, letting your pelvic floor gently relax and descend, your belly expand, and your ribs open and lift to the side and back body.
- Learn how to lengthen, not just strengthen, the pelvic floor. Being able to release these muscles is key to smoother pushing and less tension during delivery.
- A pelvic floor physical therapist can assess your specific needs, teach correct activation and relaxation techniques, and help you prepare your body for birth and recovery.
3. Maintain Mobility and Alignment
As your pregnancy progresses, posture and movement patterns change. Gentle stretching and mobility exercises can ease discomfort and prepare your body for different birthing positions.
Try:
- Cat cow stretches to keep your spine mobile
- Hip circles or rocking on a birth ball to loosen the pelvis
- Supported deep squats (if safe for your body) to open the hips and prepare for pushing positions
These movements help keep your pelvis balanced and your joints comfortable, giving your baby optimal room to move into position.
4. Practice Mindful Breathing and Relaxation
Mental preparation is just as important as physical readiness. Labor is an unpredictable process, and staying centered can make a big difference in how you experience it.
- Incorporate mindfulness or meditation into your daily routine. Even five minutes of calm breathing can help.
- Visualize your labor experience, focusing on strength, patience, and surrender rather than fear or control.
- Use breathing as your anchor. The same breath you practice now can become your most powerful tool during contractions.
5. Build Your Support Team
Feeling supported can ease anxiety and help you stay focused. Whether your support system includes your partner, doula, family, or care provider, talk openly about your preferences and goals.
- Discuss labor positions, comfort measures, and your birth plan.
- Include your pelvic floor physical therapist. We can help educate your support person on positioning, pressure points, and comfort techniques during labor.
6. Rest, Nourish, and Trust Your Body
Rest is a form of preparation, too. Your body is already doing incredible work growing a baby, so honor that effort.
- Prioritize sleep and hydration.
- Eat nourishing foods that give you steady energy.
- Release the pressure to do everything perfectly.
Remember, labor isn’t a test you have to pass. It’s a natural process that your body is beautifully designed to handle.
Final Thoughts
Preparing for labor means preparing for strength, surrender, and self trust. By combining physical readiness through movement, mobility, and pelvic floor awareness with mental calmness and confidence, you set yourself up for a smoother birth and a gentler recovery.
If you’d like guidance on how to prepare your body for labor, we’d love to help. At Sharla Buza Physical Therapy, we provide personalized sessions that help women feel strong, informed, and empowered throughout pregnancy and beyond. Contact us to schedule a prenatal pelvic health session or learn more about our women’s health services.