1. Learn to Breathe (Seriously) SO easy but SO hard.
Most people are chest breathers, which leaves your diaphragm, core, and pelvic floor out of sync. Practice 360° breathing:
- Inhale through your nose, expanding your ribs, belly, and low back
- Exhale slowly, feeling your ribs gently close
- Let your pelvic floor naturally follow — relaxing on the inhale, gently recoiling on the exhale
2️. Stop Clenching
If you’re constantly holding your pelvic floor and booty tight (like doing Kegels all day because someone on TikTok told you to), you’re actually making things worse. A hypertonic (overactive) pelvic floor can’t properly relax or contract when it needs to — which you’ll need for labor.
3️. Stay Moving
Movement = blood flow = happy muscles. Keep walking, stretching, strength training and focusing on exercises that promote coordination and stability
4️. Your Core + Pelvic Floor Connection
Instead of endless Kegels, practice engaging your core and pelvic floor together during daily tasks:
- Exhale and gently lift your pelvic floor (like stopping gas) when lifting groceries or your toddler
- Avoid breath-holding during movement
- Think about hugging the baby with your belly.
5️. Get on Top of Constipation
A backed-up bowel = extra downward pressure on your pelvic floor. Stay hydrated, eat fiber-rich foods, and don’t ignore the urge to go. A footstool under your feet (like a Squatty Potty) when you’re on the toilet can work wonders too.
When to See a Pelvic Health Physical Therapist
Pregnancy is the perfect time to check in with a pelvic PT. Why wait until things hurt or stop working? A good pelvic PT can:
- Assess your core and pelvic floor strength
- Help with pain or discomfort
- Teach you how to properly push during delivery
- Guide you in safe, effective movement and exercise
- Set you up for a better postpartum recovery
Spoiler alert: That’s literally what I do, and I’d be happy to help.
The Bottom Line
Your pelvic floor is working overtime during pregnancy, and it deserves some love. A little education, mindful movement, and proactive care can go a long way in keeping you comfortable now — and setting you up for success later.
Need some personalized guidance?
I offer prenatal pelvic health assessments and one-on-one coaching to help you feel strong, supported, and confident through every stage of pregnancy and postpartum. Book an appointment here.
