As I near the middle to the end of my third trimester, I am shifting my focus during my workouts to prepare for birth. My workouts have lowered in intensity and are slowly lowering in overall volume as I near 37+ weeks.
One aspect of my birth preparation is my physical preparation. My workouts are more focused on strength to maintain stamina for birth, pelvic opening, and mobility work to release tension as I physically prepare for my birth in September.
Before we continue, let me ask you something… Are you ready to take control of your birth experience?
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Let’s explore the top three things I am doing during my workouts to prepare my pelvic floor for birth!
3 Ways to Prepare Your Pelvic Floor for birth:
When it comes to birth, it is important that our pelvic floor can release and relax to allow our baby to more easily rotate and navigate through the pelvis and pelvic floor.
In my own birth preparation, I am focusing on releasing tension in my pelvic floor in a few ways!
- Mobility: I want to ensure that I have the movement capability to find different positions with my pelvis, to not only support opening the pelvis for birth but also to adjust the tension within the pelvic floor.
- Breathing Drills: I use breathing drills to stretch and release tension in the pelvic floor!
- Internal Pelvic Floor Release: to reach a deeper level of my pelvic floor, doing internal work has been my method to find release.
We incorporate the mobility and breathing drills into our prenatal fitness programs, both our 40-week Prenatal Strength and Prenatal On-Demand Fitness Program!
1) Mobility: Shift the Pelvic Position and Pelvic Floor Tension
The first thing I am incorporating much more into my workout routine is mobility work! I am focusing on ensuring that I can find:
- External Rotation with an Anterior Pelvic Tilt
- Internal rotation with a Posterior Pelvic tilt
- Shift from Anterior to Posterior
- All of the above on only one side at a time!
There is no one pelvic position that opens the ENTIRE pelvic floor, so it is important that I can shift my pelvis into different positions. This will change the tension in various quadrants of my pelvic floor.
For me, I tend to favor more of a power position with more external rotation and an anterior pelvic tilt. I also favor more of a right stance.
Based on these positions, there are certain mobility exercises that I focus on to release the uneven pull in my pelvis:
- Right adductor and hamstring release
- Both left and right hip flexor and quad
- Lat release
We incorporate a TON of mobility work in our prenatal fitness programs, particularly the third trimester for both our 40-week program and our on-demand program! I personally am doing our 40-week program.
Watch the video below for one of my favorite mobility exercises to find front-to-back release in my pelvis and my inner thigh/hamstring of the right side.
2) Breathing Drills to Stretch the Pelvic Floor
After mobility work, I am focusing on each quadrant of the pelvic floor to release the tension.
I tend to have more tension in the posterior half and left posterior quadrant of my pelvic floor, so I favor positions that emphasize the posterior half of my pelvic floor stretching.
When doing breathing drills, focus on inhaling DOWN to feel the pelvic floor lengthen and stretch, and then exhaling to release and relax. I like to do 10 breaths per side with these breathing drills!
One of my favorites is the supported standing hip shift breathing drill because I can focus both on the entire posterior half, plus each side individually. I also can get a bit of a lat stretch in this movement, as well!
We incorporate breathing drills into our prenatal fitness program to connect with our core and pelvic floor, plus release tension as we move into the third trimester!
Watch the video below for a breakdown of how to do this breathing drill!
3) Internal Pelvic Floor Release
During my first birth, I had an episiotomy, so a part of my pelvic floor preparation includes perineal scar mobilization.
And then add on pelvic floor tension due to my postural tendencies and movement patterns. I can address the tension from the scar tissue and pelvic floor with some internal release work!
I like to use a pelvic wand in a comfortable position to address any trigger points on my pelvic floor. I find that after some internal work, most of the pelvic pain I am feeling tends to go away too!
When doing internal work, general guidelines include avoiding directly towards the front (where the urethra is) and directly towards the back (where the anus is). You may need to work through various levels of depth. I find a spot that feels more tender and will hold the wand there and take a deep inhale in, then exhale to release for a few breaths. Usually, the trigger point will decrease in discomfort after a few breaths.
If you have any contraindications that your provider has recommend no vaginal penetration, such as cervical issues or placenta previa, DO NOT do internal pelvic floor release work.
If you are unsure of what to do with internal pelvic floor work, I would recommend connecting with a pelvic floor physical therapist!
Pelvic Floor Prep for Birth!
We want the pelvic floor to be able to release and relax for birth! This will allow your baby to more easily descend and rotate through the pelvis during your labor.
We can focus on different movement patterns to shift the tension in the pelvic floor with breathing drills to target those tight areas. We can then do mobility to ensure we can find those movement shifts more easily in our pelvis.
Then internal pelvic floor work, usually with the guidance of a provider or physical therapist, can help to reach those spots that are deeper!
This course explore your pelvic floor anatomy, function, and how to prepare your pelvic floor for birth! This course includes educational videos, mobility exercises, relaxation drills, and how to relax your pelvic floor during labor tips.
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