When preparing for labor, focusing on pelvic floor relaxation is just as important as strengthening. A relaxed pelvic floor can make delivery smoother, reduce discomfort, and help you feel more in control. Here’s how you can prepare:
Why Relaxation Matters
During labor, your pelvic floor muscles must stretch and release to allow your baby to move through the birth canal. Tension in these muscles can create resistance, making labor more challenging. Learning to relax helps you work with your body during delivery.
Simple Relaxation Techniques
Diaphragmatic Breathing
Breathe deeply through your nose, letting your belly rise.
Exhale slowly, feeling your pelvic floor soften.
Practice daily to help your body relax naturally during labor.
VisualizationClose your eyes and imagine your pelvic floor opening like a blooming flower as you exhale. This helps release tension and prepare mentally for labor.
Perineal MassageFrom 34 weeks onward, gently massage the area around your vaginal opening with clean hands and oil for 5–10 minutes a few times a week to improve tissue flexibility.
Gentle Hip-Opening MovementsPractice stretches like deep squats, butterfly poses, or sit on a birth ball to help your hips open and pelvic floor release.
Relaxation ExercisesPractice breathing into your pelvic floor, but focus on the release. Contract your pelvic floor, then consciously let it go to build awareness of how to relax these muscles.
Mindfulness and Stress ReductionIncorporate yoga, meditation, or breathing exercises into your routine to keep stress levels low and support overall relaxation during labor.
When to Start
Begin these exercises in your second or early third trimester to build muscle awareness and make relaxation second nature by delivery day.
A pelvic floor physical therapist can assess your muscles and provide personalized guidance to ensure your pelvic floor is ready for labor.
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