Prepare for Labor with These Pelvic Floor Release Exercises
(Because Tight Isn’t Strong and Relaxed Is What Gets the Baby Out)
When we train for birth at Luna Revival, we’re trying to move with it. That starts with understanding how to soften and coordinate the pelvic floor so baby can move through it. There are benefits to strengthening the pelvic floor with controlled movements like kegels, but to prep for birth, we need to focus on opening and releasing the pelvic floor muscles.
Here’s what research and the body tells us: the pelvic floor isn’t just one muscle, and it’s not just about squeezing or "keeping it tight." It’s a layered, dynamic system that connects with the whole body, and needs to know how to let go. That’s the exact skill set you’ll need for a smoother, more intuitive labor.
Why Pelvic Floor Release Matters in Labor
During birth, your baby needs your pelvic floor to open—not clench. If the back half of your pelvic floor (the posterior pelvic floor) is short, tight, or overactive, it can create resistance. That’s where things like posterior fetal positioning, stalled labor, and increased interventions can show up.
Research from the International Urogynecology Journal and programs like Sarah Duvall’s Pregnancy and Postpartum Corrective Exercise Specialist Course describe how through specific pelvic floor protocols, we can create space through targeted movement to improve fetal descent, birth efficiency, and recovery. Furthermore, I’ve partnered with Rachelle Pulver Wellness, a prenatal yoga instructor, doula, and personal trainer to provide exercises and education for your labor and delivery preparation!
The Birth-Ready Movement Plan
These exercises are strategic, designed to help you:
Balance asymmetries in the pelvis
Lengthen and down-train the pelvic floor
Improve baby’s position and movement through the birth canal
Feel more in your body as you prepare for labor
1. Bear Hip Shifts with Block Under One Knee
Target: Posterior pelvic floor release, sacral mobility, asymmetry correction
How to do it:
Start in a hands-and-knees bear position.
Place a yoga block under one knee.
Shift your hips side to side.
Let the sit bones widen as you shift.
Keep breath soft and jaw relaxed.
Repeat on the other side.
Releases the back part of the pelvic floor—essential for the baby to move down and back during labor.
2. Standing Hip Shifts
Target: Lateral hip mobility, posterior chain release, pelvic floor length
How to do it:
Stand wide, knees soft.
Shift into one hip like you're closing the car door with your booty.
Let the other knee bend slightly.
Breathe deep into your pelvic floor.
This gets you moving in the frontal plane—great for creating space in the pelvic floor without over-stretching.
3. Tripod Rockback (Adductor Release)
Target: Inner thigh (adductor) length, pelvic floor expansion, outlet opening
How to do it:
Kneel on one knee, other leg extended out to the side, foot flat, toes pointing forward.
Hands or forearms on the floor in front of you (like a tripod).
Rock your hips back toward your heel, then forward again.
Feel the stretch through the inner thigh and into the pelvic floor.
Breathe wide into your ribs and back.
Tight adductors can pull on the pelvic floor and restrict opening—especially during the pushing phase. This helps prevent that.
4. Layered Pelvic Floor Breathing
Target: All three pelvic floor layers—superficial, middle, and deep
How to do it:
Lie on your side or recline with support.
Inhale into the ribs and belly.
Inhale slowly and imagine softening:
The vulva and anus (layer 1)
The urogenital hammock (layer 2)
The deep pelvic diaphragm (layer 3)
This one trains your nervous system to release tension where it matters most. Birth is about opening. This is your opening practice.
These Movements Help Baby Move Through You
You don’t need to guess. You need tools rooted in real anatomy and real lived experience.
These movements are how we prep for birth at Luna Revival:
Strategically. Embodied. Developing trust in the mind and body.
Watch the video below for examples of the exercises.
