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Top 5 Ways to Prepare Your Pelvic Floor For Labour



If you’re pregnant, you’ve probably wondered how the heck that baby is going to fit through your vagina during childbirth without tearing or injury.

The good news is, there are ways you can prepare your body and mind for birth.



Mia Dang, PT, has provided this list of the Top 5 Ways to prepare your mind and body for birth:


  1. Beginning around week 34 of pregnancy, massage and stretch your perineum 2 to 3 times per week

  2. Beginning around week 34, practice breathing techniques daily, such as Flower Bloom Breathing, that help calm your nervous system and relax your pelvic floor

  3. Beginning around week 34, perform daily exercises that encourage the opening of the pelvic floor, such as deep squatting or inner thigh stretching (e.g., butterfly stretch)

  4. Beginning around week 32, nourish your tissue for optimal elasticity by eating food such as green vegetables, bone broth, healthy fats (such as avocado and olive oil) and drinking at least 8 cups of water per day

  5. Read books that help to prepare you mentally for birthing such as "Birthing from Within" by Pam England

If you are not able to start these activities according to the timeline specified above, no worries, just start them as soon as you can.

Interested in more in depth knowledge on the subject? Join Mia for a Virtual Webinar on Wednesday November 18th, where she will explain, in detail, how the body opens up for birthing and what you can do beforehand to prepare. The webinar will also include information on the best birthing positions and pushing techniques to open your pelvis and relax the pelvic floor for birthing.

Visit our website to book your spot now!

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