Wondering why you may benefit from seeing a pelvic physical therapist to prepare for birth? Here are 3 reasons why.
1. Assessing the pelvic floor and abdominal musculature
- Pelvic floor physical therapy can assess the pelvic floor and abdominal muscles to evaluate coordination, tightness, pain, and muscle activation. This is a vital component of pelvic PT and can be incredibly helpful for expecting moms. During birth, the pelvic floor needs to elongate and relax, while the abdominal muscles assist the uterus in pushing the baby out.
- Many women have a tight pelvic floor or difficulty understanding and coordinating pelvic floor elongation. A pelvic physical therapist can perform manual techniques to help reduce pelvic floor tightness and provide education on how to practice these techniques at home with a pelvic wand or help from a partner.
- Pelvic PT can also offer real-time feedback and guidance on how to relax the pelvic floor and coordinate it with breathing and abdominal muscle engagement.
2. Education on birthing positions
- Pelvic floor physical therapists can provide education on a variety of birthing positions and offer real-time feedback on how well you’re able to relax in each position. This helps identify which positions feel most effective and supportive for your body during labor.
- This may include education and practice of gravity assisted birthing positions, such as squatting, standing, lunging, or sitting on a birthing stool or birth ball.
- Pelvic PTs can also educate you on positions that are safe and effective if you receive an epidural and are unable to use some of the positions above. Examples include side-lying with a peanut ball or a supported hands-and-knees position. One of the least effective positions for pushing is lying flat on your back.
3. Birth Prep Exercises
- During birth, the baby needs to engage with the pelvis and move through the pelvic inlet, mid-pelvis, and finally the pelvic outlet. Different exercises help each of these areas stay relaxed and mobile, allowing the baby to move through more easily. We cannot make the baby come but we can ensure our body is ready when the baby is ready.
- Additionally, many muscles attach to the pelvis such as the hamstrings, lats, and glutes. A pelvic physical therapist can help ensure these muscles are not overly tight or restricting pelvic mobility.
Here is an example of a simple birth prep circuit you can try. Videos are linked below.
Simple Birth Prep Circuit:
- Pelvic inlet (hip external rotation):
Supported squat with knees wider than hips and toes pointed outward. - Perform 3 reps, holding for 60 seconds each. Focus on deep breathing and letting the pelvic floor drop
- Mid-pelvis (asymmetrical movement):
Hip drops in a hands-and-knees position or step-ups. - Pelvic outlet (hip internal rotation):
Rocking child’s pose with the hips internally rotated (knees moving toward the midline and feet wider than the hips).
When to see pelvic floor PT for birth prep?
If you aren’t having any other symptoms or concerns during pregnancy, you can see a pelvic floor PT towards the end of the second trimester or at the beginning of the third trimester. This will give you time to implement the education and exercises prescribed to you. If you need more hands-on work, this also gives you ample time to address that! Pelvic PT can also give you exercises and things to prepare for postpartum. We will save for that for another post, but know that postpartum prep is just as important as birth prep.
A pelvic floor physical therapist can be a valuable addition to your birth team, helping you prepare for labor and delivery. Reach out if you’d like to learn more!