Written by

Gina Conley, MS

September 10, 2025

Birth Prep to Reduce Your Risk of Tearing

Birth Preparation, Prenatal

Bringing your baby into the world is one of the most transformative experiences you’ll ever have. While every birth unfolds differently, many expecting parents share one common concern: the risk of tearing during delivery. The good news? There are effective strategies you can begin practicing now to help release pelvic floor tension, prepare your body for labor, and potentially decrease your risk of tearing.

As a perinatal fitness trainer, birth doula, and mom of four (who didn’t tear during birth), I’ve supported hundreds of women through labor and pushing. Today, I want to share five strategies you can add to your prenatal routine to prepare your body for birth.

Before we dive in, remember: sometimes tearing happens even when you’ve prepared well. Factors like your baby’s position or an instrument-assisted delivery can increase the likelihood. If you do tear, know it is not your fault. Providers can usually repair tears effectively, and pelvic floor physical therapy is a wonderful way to restore strength and function postpartum.

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1. Practice Push Breathing

One of the best times to practice pushing is when you’re on the toilet. As you have a bowel movement, practice bearing down with your breath. Here’s how:

Inhale deeply to feel pressure move downward into your pelvic floor.
Exhale as you bear down, maintaining force through the exhale to help your body release.
Notice whether holding your breath or exhaling feels more intuitive—it may be a mix of both.

This practice trains your body to relax during pushing and helps mimic the effort needed to bring your baby earthside.

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2. External Pelvic Floor Release

Using tools like a yoga tune-up ball, lacrosse ball, or softball can help release tension in the pelvic floor externally.

Place the ball in the pocket between your sitz bone and tailbone.
Gently sit or lean into the ball, breathing deeply to relax.
Explore small circles, moving your knees inward and outward, or bending and straightening your leg to enhance the release.

This myofascial work can help soften tension that exercises alone might not fully release.

3. Internal Pelvic Floor Release & Perineal Massage

An internal pelvic wand (such as the Intimate Rose wand) can be a game-changer during pregnancy.

Insert the wand into the vagina and gently apply pressure to areas that feel tight, avoiding direct pressure at 12 o’clock (front) and 6 o’clock (back). Think of your pelvic floor as a clock and focus on 1–5 o’clock and 7–11 o’clock.
Take deep breaths, allowing the muscles to release with each exhale.

You can also use the wand for perineal massage by applying outward and downward pressure at the vaginal opening. This introduces the stretching sensation of crowning, helping you practice relaxing into the feeling.

4. Improve Internal Hip Rotation

Better hip mobility supports sacral movement, making more room for your baby during delivery.

Try this exercise:

Sit with knees slightly inward and ankles outward (internal hip rotation).
Round your back and sink into the stretch, breathing deeply.
Alternate moving forward and back, noting if one hip feels more restricted.

Even small improvements in hip rotation can help your pelvis expand more efficiently during birth.

5. Hip Shift for Sacrum Mobility

The hip shift helps release tension in the sacrum and inner thighs, both of which are important for birth.

Place your left knee on a yoga block, shifting 80–90% of your weight into that elevated hip.
Round your back, breathe into the stretch, and exhale to release tension.
Switch sides, adding a gentle arch if you want to target your inner thigh and groin.

This simple shift can make your sacrum more mobile, creating extra space for your baby’s passage.

Putting It All Together

By practicing push breathing, incorporating pelvic floor release techniques, and improving hip and sacral mobility, you’re preparing your body for a smoother delivery. These strategies not only reduce tension but also teach you how to relax when it matters most.

If you want more support during pregnancy, check out our online prenatal fitness program. You’ll find guided exercises to stay strong, manage pain, and prepare your body for labor. We also offer a childbirth education course to help you understand how birth works, what positions can support you, and how to feel empowered in making choices for your birth.

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