Pregnancy PELVIC FLOOR STRETCHES to prepare for LABOR | Stretch & Relax the Pelvic Floor for BIRTH


Preparing the pelvic floor for labor is an important aspect of prenatal care. Strengthening and stretching the pelvic floor muscles can help ease the childbirth process and reduce the risk of complications such as pelvic floor dysfunction and incontinence. Here are some pregnancy pelvic floor stretches that can help you prepare for labor:

1. Butterfly stretch: Sit with your back straight and the soles of your feet together. Use your hands to gently push down on your knees, applying a slight pressure to increase the stretch. Hold this pose for 30 seconds to a minute.

2. Deep squat: Stand with your feet slightly wider than hip-width apart, toes pointing outward.


Slowly lower your body into a deep squat position while keeping your back straight. Hold the pose for 30 seconds to a minute, and then slowly stand back up.

3. Standing pelvic tilt: Stand with your back against a wall, and your feet shoulder-width apart. Slowly tilt your pelvis forward, pushing your lower back against the wall. Hold this position for a few seconds, and then release. Repeat this stretch 10-15 times.

4. Cat-Cow pose: Start on your hands and knees, with your hands directly under your shoulders and your knees under your hips. Inhale and arch your back, lifting your head and tailbone towards the ceiling (Cow pose).


Exhale and round your back, tucking your chin and tailbone under (Cat pose). Repeat this movement for 10-15 breaths.

5. Child's pose: Kneel on the floor, and then sit back on your heels. Lower your upper body down toward the floor, stretching your arms out in front of you. Rest your forehead on the floor or a cushion. Take slow, deep breaths and hold this pose for 30 seconds to a minute.

6. Kegel exercises: Kegels are a great way to strengthen the pelvic floor muscles. To do Kegels, simply contract the muscles you would use to stop the flow of urine. Hold the contraction for a few seconds, then release.


Repeat 10-15 times, several times a day. By regularly practicing these stretches and exercises, you can improve the flexibility, strength, and control of your pelvic floor muscles.

This can help prepare your body for labor and make the birthing process smoother and more comfortable. However, it's important to consult with your healthcare provider before starting any new exercise routine, especially during pregnancy. They can guide you on the best exercises for your specific needs and ensure you are doing them correctly to avoid any potential risks or complications.

news flash