Preparing Your Body for Labor with Core PT & Performance in Rockland, MA
- Dr. Katrina Bubb-Kelly, PT, DPT, CSCS
- 7 days ago
- 3 min read
Preparing for labor can bring up a lot of emotions—excitement, anticipation, and often, anxiety. With so much information out there, it’s easy to feel unsure about what’s best for your body. The good news is that there are simple ways to reduce stress, improve mobility, and build confidence as you approach birth. At Core PT & Performance in Rockland, we help expecting moms learn how to move, breathe, and connect with their bodies through safe, effective exercises that make a real difference during labor.
One of the most common questions we hear is, “How can I prepare my body for labor?” A great place to start is with gentle movement and breathing that supports your core and pelvic floor. A yoga ball—also known as a birthing ball—is one of the best tools you can use during pregnancy and postpartum. It helps you stay comfortable, mobile, and connected to your body. If you don’t have one, you can use a sturdy chair with a folded towel underneath for support.
Begin with your breathing. Focus on diaphragmatic, or 360° breathing, where your ribs expand all the way around as you inhale. Try to avoid upper-chest breathing—your shoulders shouldn’t lift as you breathe in and out. Exhale fully, but don’t force it. Five to ten slow, steady breaths are a great place to start. This type of breathing helps calm your nervous system and prepares you to release tension during labor.
As you breathe, start connecting with your pelvic floor. On your inhale, intentionally relax the pelvic floor muscles—this is one of the most important skills for labor. If that’s hard to feel, try doing a gentle kegel first (a small contraction), then completely let go. Practicing this throughout the day helps train your body to relax when it matters most.
Next, try pelvic tilts and circles while sitting on the ball. Slowly tilt your pelvis forward and backward, then side to side, and finally in gentle circles. Do about ten in each direction. These movements loosen tight muscles in the hips and lower back, improving mobility and creating more space for your growing baby. You can also roll into child’s pose, either with your hands resting on the ball or directly on the floor, holding for about 30 seconds and repeating a few times. This position helps lengthen the spine and open the hips—perfect for relieving pressure and improving comfort.
If you prefer being on your hands and knees (a position called quadruped), you can continue the same pattern of breathing and pelvic movement there. Try slow, mindful tilts, circles, and side-to-side shifts to keep your hips and lower back loose. These movements can even help your baby find a good position before labor begins.
A great stretch to include is the half-kneeling hip flexor stretch, unless you’re experiencing pubic symphysis pain. From a half-kneeling position, keep one knee on the ground and the other leg in front with a 90-degree bend. Stay tall and gently tuck your pelvis until you feel a stretch in the front of your hip. Hold for 30 seconds and repeat twice per side. This helps relieve tight hip flexors and supports better pelvic alignment.
You can finish with a seated butterfly stretch, as long as you don’t have pubic symphysis pain. Sit on a folded towel or yoga block, bring the soles of your feet together, and let your knees fall outward comfortably. Hold for 30 seconds and repeat twice. This stretch supports hip flexibility and helps the pelvis feel open and relaxed.
All of these movements should feel supportive—not painful. They’re meant to help you build awareness, relaxation, and connection to your body as you prepare for birth. If something feels uncomfortable or you’re unsure how to modify, a pelvic floor physical therapist can guide you safely.
At Core PT & Performance in Rockland, our team works closely with expecting moms to help them feel strong, mobile, and confident leading up to labor. We focus on breath control, pelvic floor function, and movement that supports both you and your baby. If you’re pregnant and looking for expert support as you prepare for labor, reach out to schedule a session — we’d love to help you move with confidence and ease through every stage of pregnancy and postpartum.