Birth Prep 101: Training Your Pelvic Floor for the Big Day 

Preparing for birth isn’t just about folding tiny onesies or perfecting your hospital bag spreadsheet. Birth prep is a blend of science, strategy, and body awareness, and your pelvic floor sits right at the centre of it all. As a pelvic floor physiotherapist who also teaches active birthing classes, I see firsthand how powerful it is when women understand how their body works and how to work with it during labour. 

And yes, we offer dedicated birth prep appointments to walk you through all of this in a personalised, practical, confidence-boosting way.

Why Pelvic Floor Exercises Matter (and no, it’s not just “squeeze and hope for the best”) 

Your pelvic floor isn’t simply a muscle you tighten. It’s a dynamic sling that needs to: 

• Activate for support and bladder control 

• Relax and lengthen to allow a baby to descend 

Most women have only been taught the first part. Birth, however, relies on the second. Learning how to build a soft, yielding pelvic floor is a game-changer. In our birth prep sessions, we assess your pelvic floor’s coordination with breath and teach you how to “down-train” effectively because an overactive pelvic floor can actually make labour harder. 

Perineal Stretching: Helping Your Tissues Adapt Ahead of Time 

From 34 weeks, gentle perineal stretching can reduce perineal tearing, especially for first-time vaginal births. It helps tissues adapt, reduces the sensation of crowning, and decreases fear (which tightens muscles exactly when you want them to relax). 

Think of it as giving your perineum a little rehearsal before opening night. 

The Power of a Pre-Birth Pelvic Floor Check-Up 

Most women have multiple antenatal checks, but very few have their pelvic floor assessed before birth. A pre-birth physiotherapy check-up offers: 

• Personalised pushing strategies 

• Breath techniques 

• Labour positions that protect the pelvic floor 

• Guidance on what to avoid 

• A clear plan to support postpartum recovery 

And because every pelvic floor behaves differently, this assessment ensures your birth prep is tailored, not generic. 

GH + PB Measurements: Understanding Your Body in Simple Terms 

During your appointment, we take two important measurements: 

• GH (genital hiatus): the “space at the entrance.” It gives us clues about pelvic support and how your pelvic floor responds to load. 

• PB (perineal body): the “supportive base of tissue” between the vagina and anus. This helps us understand your tissue strength and how things might stretch or recover during and after birth. 

Explained in simple language, these measurements help us choose the best strategies for your body and not a one-size-fits-all plan. 

Bringing It All Together 

A well-prepared pelvic floor can mean: 

• Reduced tearing risk 

• Better pushing mechanics 

• A calmer, more confident labour 

• Faster postpartum recovery 

• Less fear, more control 

Our birth prep appointments bring together pelvic floor assessment, hands-on guidance, breath work, perineal stretching education, labour positions, and personalised strategies. All designed to help you feel informed, supported, and ready. 

Birth doesn’t just happen to you. With the right preparation, you can work with your body, and your pelvic floor will thank you long after the baby arrives. 

Birth Prep with a Pelvic Floor Physiotherapist at Western Women’s Health

Preparing your body for birth is one of the most empowering steps you can take during pregnancy, and a pre-birth physiotherapy appointment can make a meaningful difference.

At Western Women’s Health, our pelvic floor physiotherapists provide personalised birth preparation to support pelvic floor function and help you feel informed for labour and beyond

To book your pre-birth pelvic floor physiotherapy appointment, contact the clinic on (03) 8001 2044 or make an appointment online.