Physical Preparation for Birth
You wouldn’t run a marathon without preparing your body - and while birth is a completely natural physiological process, gentle physical preparation during pregnancy can help you feel more comfortable, supported and ready for the work of labour.
Movement in pregnancy isn’t about intensity or pushing your limits. Instead, it’s about supporting your body to move well, release tension and build strength in a balanced way - all of which can help during labour and recovery.
Staying active can support cardiovascular health, stamina and energy levels, which can be helpful during labour, and may also play a role in encouraging baby into a more favourable position for birth.
Why physical preparation matters
During labour, your body instinctively moves - swaying, leaning, rocking and changing position. These movements can:
• help manage discomfort and reduce tension
• support the progress of labour
• create space within the pelvis for baby to move down
Preparing your body in advance can make these movements feel more natural and accessible when labour begins.
Key areas to focus on
Hip Flexors & Pelvic Mobility
Tight hip flexors are very common in modern life, especially with lots of sitting. Releasing and gently opening this area can help create more space in the front of the pelvis and support optimal positioning for birth.
Exercises that focus on hip opening and pelvic mobility can help your body feel more supple and adaptable during labour.
Pelvic Openers
Movements that gently open the pelvis - such as squats, lunges and supported positions - can help build awareness and flexibility in this area.
These positions are often instinctively used during labour and can support baby’s descent.
Pelvic Floor: Strength & Release
The pelvic floor plays an important role in both pregnancy and birth.
It’s not just about strengthening - it’s also about learning to fully relax and lengthen these muscles, which is essential during birth.
A balanced approach includes:
• gentle strengthening
• breath-led relaxation
• awareness of how to release tension
Types of movement to include
Gentle, regular movement can be incredibly supportive during pregnancy. Activities that many people find beneficial include:
• Pregnancy yoga or Pilates – supports strength, flexibility and breath awareness
• Swimming – low impact and relieving for the body, especially in later pregnancy
• Walking – simple, accessible and supportive for overall fitness
These forms of movement can help you stay active without placing unnecessary strain on your body.
A note on safety
As your body changes during pregnancy, it’s important to move in a way that feels supportive and safe.
Try to:
• avoid high-impact activities or sports with a risk of falling
• avoid strong twisting movements through the core
• focus on controlled, mindful movement rather than intensity
Most importantly - listen to your body.
If something feels uncomfortable or painful, it’s always best to stop and adjust. Gentle, consistent movement is far more beneficial than pushing through discomfort.
Explore movement & exercise
The following resources offer safe, pregnancy-appropriate movement practices that focus on strength, mobility and relaxation:
Pregnancy Yoga & Movement
Momday Studio
Calm, supportive yoga and movement classes designed specifically for pregnancy.
Pregnancy & Postpartum TV
A wide range of accessible workouts, stretches and gentle movement sessions for pregnancy.
Visit Pregnancy & Postpartum TV
These can be a lovely way to incorporate regular movement into your week, even in short sessions.