The final trimester of pregnancy can be exciting, but it can also bring a mix of emotions as you prepare for the birth of your baby. One important part of this preparation is focusing on your physical health. In this blog, I’ll share 3 key physiotherapy tips to help you get ready for labor.
Pelvic Floor Exercises (Kegels)
Your pelvic floor muscles support your bladder, uterus, and bowel, and play a crucial role during childbirth. Strengthening these muscles before labor can improve your ability to birth naturally and speed up your postpartum recovery.
If you are unsure how to do Kegels, head to this YouTube post.
Breathing Techniques
Controlled breathing can help you stay calm and focused during labor while promoting relaxation of the pelvic floor and reducing tension in the body. Practicing breathing exercises beforehand allows you to use them effectively during labor.
How to do diaphragmatic breathing: Breathe deeply into your abdomen rather than your chest. Place one hand on your belly, inhale through your nose, and feel your belly rise. Exhale through your mouth, letting your belly fall. This type of breathing promotes relaxation.
Perineal Massage
Perineal massage is a technique that can help stretch the perineum in preparation for childbirth. Research shows that regular perineal massage in the weeks leading up to labor may reduce the risk of tearing or the need for an episiotomy.
How to do it: Starting around 34-36 weeks of pregnancy, gently massage the perineal area with clean hands and lubricant. Use your thumbs to press gently down and to the sides, stretching the area slightly. Aim to do this for about 5-10 minutes, several times a week.
Always consult your healthcare provider, midwife, or obstetrician before starting perineal massage, especially if you have a history of vaginal infections, skin sensitivities, or pregnancy complications. If you experience pain, discomfort, or any adverse reactions during or after perineal massage, stop immediately and seek guidance from your healthcare provider.
These 3 Physiotherapy tips can be powerful tools to help you prepare for labor both physically and mentally. By focusing on pelvic floor strength, breath and perineal massage, you can go into labor feeling more prepared and confident. Remember, every labor experience is unique, and it’s essential to listen to your body throughout pregnancy and delivery. If you have any questions or need further support, get in touch with your local pelvic health physiotherapist.
This is general information only and should not replace medical advice. Please book in with your medical or allied health professional for tailored advice.
Lisa Moffatt
Physiotherapist - Women's and Pelvic Health
I believe every Aussie mum deserves the knowledge and tools to feel strong, confident, and in control of their body. Too often, women are told that issues like incontinence and postnatal pain are just “part of being a mum”—but that’s simply not true.
I’m on a mission to break the silence around pelvic health by sharing my expertise for free, so mums can get the support they deserve. Through education, community, and open conversations, I want to empower women to take charge of their health and well-being.
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