PT for Birth Preparation pt. 2: Strengthening Your Pelvic Floor

by Manreet Sangha, DPT

>> Telehealth Details

>> Request an Appointment


Strengthening your pelvic floor during your first and second trimester

  • The pelvic floor works in synergy with the respiratory diaphragm by implementing eccentric relaxation during inhalation and concentric contraction during exhalation

  • Relax the pelvic floor muscles as you inhale

  • Engage the pelvic floor muscles as you exhale 1. Inhale: Pelvic floor goes down 2. Exhale: Pelvic floor goes up


  • How to perform a pelvic floor muscle contraction: 1. Imagine an elevator lifting your pelvic floor from the first floor to the second and third floor, then holding it for at least 5-7 seconds before relaxing 2. Think about pulling your underwear in 3. Think about bringing your sit bones together and lifting your perineum off the chair


  • Perform at least 30-80 reps per day with the goal of holding each contraction for 10 seconds

  • If you're unable to hold for 10 seconds, begin with 3 second holds and work your way up

  • Perform functional activity training to mimic daily life activities and situations: squeeze your pelvic floor before you cough or sneeze to train yourself to prevent any leakage


Please reach out for further guidance or to schedule an appointment with a physical therapist. For more on PT for birth preparation, check out the other part of this series:

Part 1: Relaxing Your Pelvic Floor

Part 3: Performing a Perineal Massage to Prevent Tearing During Birth

Part 4: Birthing Position Recommendations


>> Telehealth Details

>> Request an Appointment

want to stay up-to-date?
evolve your inbox!
  • Grey Facebook Icon
  • Grey Instagram Icon
  • Grey Twitter Icon
  • Grey YouTube Icon
  • Grey Yelp Icon

© 2020 Evo Capital Holdings, INC; Evo Capital Partners, LLC. All Rights Reserved. PRIVACY POLICY