Can I Make Labor + Birth Easier?
Your Guide to the Ultimate Prenatal Preparation Method: A Holistic Approach to Labor Prep
Preparing for labor and delivery can feel overwhelming, especially when faced with a sea of advice from books, blogs, and well-meaning friends. Yet, many women find themselves asking:
How do I prepare my body for labor and delivery?
What exercises are best for labor prep?
How can I encourage optimal fetal positioning?
Can my partner help during labor?
What’s the best way to breathe through contractions?
These are common and valid concerns, and it’s no surprise that so many women search for these answers. Obstetricians and midwives are incredible at ensuring the safety of you and your baby, but their focus often doesn't extend to the detailed, hands-on preparation that can make labor smoother. That’s where a pelvic floor therapist like me comes in.
I’m Dr. Meag, and I’ve developed a unique Prenatal Preparation Method to help you not only feel ready for labor but also confident in your body’s ability to navigate it. This in-person program is divided into three distinct phases, each tailored to your stage of pregnancy and specific needs.
Phase 1: The Exercise Phase
Labor and delivery are often likened to running a marathon—except no one talks about how to train for it. This phase focuses on building the pelvic and core strength needed to support your growing baby and prepare your body for the challenges ahead.
What exercises are best for pregnancy?
In this phase, we focus on safe, targeted exercises such as:
Pelvic floor strengthening and relaxation exercises: Learning how to contract and lengthen your pelvic floor muscles helps you build resilience and adaptability.
Core stabilization movements: Functional movements that support your spine and reduce lower back discomfort.
Hip and glute strengthening exercises: These ensure your pelvis and lower body are strong enough to handle pregnancy weight shifts and support labor positions.
This phase isn’t just about staying fit during pregnancy—it’s about setting the foundation for a smoother delivery and faster recovery postpartum.
Phase 2: Mid-to-Late Pregnancy Bodywork
As your baby grows, the focus shifts toward creating space and alignment within your body. This phase is all about optimizing fetal positioning for a smoother labor.
What is fetal positioning, and why does it matter?
Optimal fetal positioning means your baby is in the most favorable position for delivery, typically head down and facing your back. Poor positioning can lead to prolonged labor, back pain, and even the need for medical interventions.
What techniques encourage optimal fetal positioning?
In this phase, I use hands-on bodywork techniques to release tension and improve mobility in key areas:
Uterine ligaments: Gentle mobilization techniques can reduce tightness and encourage better positioning.
Intra-abdominal pelvic fascia: Releasing fascial restrictions improves your body’s ability to accommodate your baby.
Diaphragm and abdominal release: Helps create space and reduce pressure on your ribs and pelvis.
Pelvic floor: Soft tissue work ensures your pelvic floor is flexible and ready to stretch during delivery.
Hips and low back: Mobilization exercises reduce discomfort and support alignment.
This phase often feels transformative for women, as they experience relief from pain, a sense of spaciousness, and confidence in their baby’s positioning.
Phase 3: Birth Partner Session
One of the most empowering aspects of my Prenatal Preparation Method is teaching birth partners how to actively support you during labor.
How can my partner help during labor?
Labor isn’t just about you—it’s a team effort. In this phase, I invite your birth partner to join us for a session where they’ll learn hands-on techniques to support you, including:
Tailbone slide releases and hip squeezes: These techniques help create more mobility in your pelvis, making it easier for your baby to move through the birth canal.
Positioning strategies: Based on where your baby’s head is during labor, we’ll review specific labor positions that promote progress and reduce discomfort.
Massage and counterpressure techniques: These relieve tension and make contractions more manageable.
Breathing exercises: Your partner will learn how to guide you through breaths that help relax your muscles and calm your nervous system.
By the end of this phase, you’ll feel like a united team, ready to tackle labor together.
Common Labor Prep Questions Answered
When should I start preparing for labor?
It’s never too early to start! Most women begin around 20-24 weeks, especially with foundational exercises in Phase 1. The bodywork techniques and partner-focused sessions in Phases 2 and 3 are typically most effective in the third trimester.
How can I make labor easier and less painful?
The key lies in preparing your body through movement, mobility work, and learning how to connect with your breath. By understanding how your pelvic floor and core work together, you’ll feel more in control during labor.
What should I avoid during pregnancy exercises?
Avoid exercises that involve heavy abdominal pressure (like crunches or sit-ups) or activities that feel uncomfortable or strain your pelvic floor. Working with a pelvic floor therapist ensures you’re doing what’s best for your body.
Do I need a birth partner?
While you can absolutely navigate labor on your own, having a supportive partner equipped with the right techniques can make a significant difference.
Why doesn’t my OB talk about this stuff?
OBs and midwives are focused on your medical safety, which is essential. My role as a pelvic floor therapist is to address the physical and functional aspects of labor prep that often fall outside the scope of traditional prenatal care.
Why Choose My Prenatal Preparation Method?
Labor prep isn’t just about the baby—it’s about you. Your body is doing incredible work, and you deserve to feel empowered and capable throughout this journey. My method is designed to address the unique challenges of pregnancy and labor in a way that’s practical, effective, and tailored to your needs.
Here’s what sets my approach apart:
Comprehensive focus: From strength-building exercises to hands-on bodywork and partner coaching, we cover all the bases.
Personalized care: Every woman is different, and your sessions will reflect your specific goals and concerns.
Empowerment through education: You’ll leave each session with tools and techniques you can use at home.
Ready to Prepare for Labor Like a Pro?
Investing in your labor preparation isn’t just about the delivery day—it’s about setting yourself up for a smoother recovery and a stronger postpartum body. Whether you’re navigating your first pregnancy or looking for a better experience the second (or third) time around, I’m here to help.
Let’s work together to ensure you feel strong, confident, and prepared. Schedule a 1:1 prenatal session with me today, and let’s make your labor and delivery experience as smooth as possible.
