Birth Prep: Setting Yourself Up for a Confident Birth
What You Can Do to Prep: Getting Your Pelvis Baby-Ready
When it comes to preparing for birth, positioning matters. The way you move in pregnancy can create space in the pelvis, helping your baby engage and descend during labour. Incorporating specific movements can support this process, ensuring you feel as mobile and comfortable as possible in the lead-up to birth.
Pelvic Inlet and Outlet Openers
Pelvic Inlet Openers - Helps baby engage into the top of the pelvis (think feet in, knees out).
Pelvic Outlet Openers - Helps baby move down during birth (think feet out, knees in).
Movements to Try
Internal & External Pelvis Rocks
Deep Squat Holds + Rocks
Hip Circles
Adductor Rocks
These movements aren’t just for birth prep - if you’ve got tight hips, lower back tension, or an overactive pelvic floor, they are great for releasing and relaxing. Pair them with Golden Thread Breathing (deep inhale through the nose, slow exhale through soft lips) for extra pelvic floor relaxation.
Safety Considerations
Avoid deep squats if you have an incompetent cervix, cervical stitch, placenta previa, or if you’re over 34 weeks and baby is breech.
Practise on a non-slip surface, avoid socks, and use a wall for stability if needed.
The Importance of Your Support Team to Prep
Bringing a baby into the world is a significant transition, and having the right support team can make all the difference. From birth preparation to education, physio, and overall wellbeing, surrounding yourself with knowledgeable and supportive people can help you feel strong, confident, and informed throughout pregnancy and beyond.
Why Having a Support Team Matters
Pregnancy and birth are huge life transitions, and you don’t have to do it alone. Having a team of knowledgeable, supportive people has helped me feel strong, capable, and prepared for whatever comes next.
If you're expecting, I highly recommend checking out these professionals and resources for support - because feeling empowered in your pregnancy is everything.
Birth Prep & Body Support
Midwife - Ruth Banks - My go-to for questions, reassurance, and making sure I feel prepared.
Acupuncture - Maeve at Escapada Health - Helped so much with early pregnancy anxiety. Also recommend Kathryn & Maria for pre-pregnancy care.
Chiropractor - Rebecca at Ubuntu Family Chiro - Absolute game changer for SI joint and PGP pain.
Pelvic Floor Physio - Eimear Murphy, Blackrock Clinic - Helped prevent and manage pregnancy symptoms, ensuring optimal pelvic health.
Education & Classes
Antenatal Classes - The Coombe Antenatal Series - Surprisingly in-depth and informative.
Hypnobirthing & Active Birth - Birth Fear Free & Breathing Space Dublin - Great for partner support, breathing, pelvic positioning, and movement.
Baby First Aid - Little Roo - Practical workshops on choking hazards, infections, and newborn safety.
Breastfeeding Support - Ciara Butler & Nicola O’Byrne - Practical advice to help establish and maintain breastfeeding successfully.
Sleep Support - The Dream Team SC - Workshops and consultations to guide you through infant sleep patterns and challenges.
General Health & Wellbeing
Nutrition - Keeping it simple with balanced meals, protein, and fats to maintain stable blood sugars.
Movement - Strength training, cardio, and yoga to support physical health and mobility.
Sleep & Stress Management - Regular bedtime, wind-down routine, and affirmations or birth podcasts for mental wellbeing.
Preparing for Birth with Confidence
You don’t have to navigate this journey alone. If you’re pregnant and looking for guidance, my FREE 10 Tips for Training During Pregnancy Guide will help you move safely and confidently through all three trimesters.
When it’s time for postnatal recovery, my FREE Postnatal Return to Exercise Checklist will provide a structured approach to easing back into movement when you feel ready.
Download your free guides and feel empowered in your pregnancy journey.