Prenatal Prep: How to Prepare Your Pelvis For Birth

Written By Lia Wong

Expecting mothers, this one is for you: These gentle stretches are designed to support you in preparing your body for a vaginal birth. Women’s Health Physiotherapist Cindy Chau will guide you through prenatal exercises designed to open up the 3 levels of the pelvis—the pelvic inlet, mid pelvis and pelvic outlet—to support you in creating space for your baby's arrival.

3 Exercises to Prepare Your Pelvis For Birth

(1) Open the Pelvic Inlet

(2) Stretches for the Mid Pelvis

(3) Unlocking the Pelvic Outlet

These pregnancy stretches exercises are perfect for the third trimester and can help to prepare your pelvic muscles for labour and birth. Always prioritise your well-being: We recommend consulting with a medical professional before starting any exercise routine.

If you’d like personalised support on your pregnancy and birth preparation journey, a Women’s Health Physiotherapist can help. Learn more.

Lia Wong
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