When you hear the words pelvic floor, what's the first thing that comes to mind?
Probably Kegels.
We're constantly hearing about the importance of strengthening our pelvic floor, especially during pregnancy and postpartum. And while strength certainly has its place, there's another side of pelvic floor health that doesn't get nearly enough attention.
Your pelvic floor needs to know how to relax, too.
And when it comes to preparing for birth, that matters.
First, what actually is your pelvic floor?
Your pelvic floor is a group of muscles that sits at the bottom of your pelvis, almost like a hammock.
These muscles help support your bladder, uterus, and bowel. They also play a role in bladder and bowel control, sexual function, and the stability of your core.
Like other muscles in your body, your pelvic floor needs to be able to contract, relax, and move through its available range of motion.
Think about your biceps. You wouldn't want to walk around all day with your elbows bent and your biceps constantly contracted, right?
Your pelvic floor is no different.
What happens to your pelvic floor during birth?
During vaginal birth, your pelvic floor muscles need to stretch and accommodate your baby's descent through the birth canal.
This is where the conversation about pelvic floor health during pregnancy becomes a little more interesting.
We're often told to strengthen these muscles, but strength alone doesn't tell us how well a muscle can relax or lengthen.
A pelvic floor that can coordinate contraction and relaxation is important for normal function.
And while no single exercise can guarantee an easier delivery, becoming familiar with these muscles before labor can help you better understand what you're asking your body to do.
So, should you stop doing Kegels?
Not necessarily!
Kegels can be beneficial for many women, particularly when pelvic floor weakness or urinary leakage is present.
But they aren't the answer to every pelvic floor concern.
Some women have pelvic floor muscles that are already overactive or have difficulty relaxing. In those situations, repeatedly focusing on strengthening without addressing relaxation may not be helpful.
That's one reason pelvic floor physical therapy isn't a one-size-fits-all approach.
One thing you can start noticing today
The next time you're sitting comfortably, take a slow breath in and notice how your abdomen and rib cage expand.
As you inhale, your diaphragm moves downward, and your pelvic floor typically responds by gently lengthening.
As you exhale, both structures move back toward their resting positions.
You don't need to force anything or push downward. Simply practice noticing the movement.
It's a small way to start building awareness of muscles you may have never thought much about before.
Preparing for birth is about more than strength
As a pelvic floor physical therapist, one of my biggest goals is helping women understand how their bodies work—not just giving them another list of exercises to complete.
Birth preparation doesn't have to be complicated, but understanding the relationship between your breathing, pelvic floor, and movement can be incredibly valuable.
That's part of why I created The Prepared Birth Guide: to make practical, evidence-informed birth education feel a little more approachable.
Because your body was made for this.