Things To Do To Prepare for Pregnancy
Preparing for pregnancy is one of the most powerful opportunities to influence both your birth experience and your long-term pelvic health.
As a pelvic floor physical therapist and birth doula, I often see people focus heavily on nursery planning and registry lists, while overlooking the foundation of their own physical and emotional readiness.
The truth is that how you prepare your body and support system before and during pregnancy can meaningfully shape your labor, delivery, and recovery.
In this blog, I will give you evidence-based education on things to do to prepare for pregnancy.
How to get ready for pregnancy
One of the most evidence-based and impactful places to start is with pelvic floor muscle training.
The pelvic floor is a group of muscles that supports your bladder, bowel, and uterus, and it plays a central role during pregnancy and childbirth.
Research consistently shows that beginning pelvic floor training early, even before conception, can reduce urinary incontinence later in pregnancy and postpartum, and may lower the risk of severe perineal tearing during delivery.
A simple and effective starting routine involves performing eight contractions held for about eight seconds, repeated three times per day, several days per week over the course of at least three months.
However, technique matters far more than intensity. Many people are unknowingly bearing down instead of lifting the pelvic floor, which can worsen symptoms.
This is why an individualized evaluation with a pelvic floor physical therapist is so valuable, as hands-on guidance and feedback lead to significantly better outcomes than generic instructions.
Learning to relax… the pelvic floor
Equally important, and often overlooked, is learning how to relax the pelvic floor.
Strength without the ability to release can create dysfunction, particularly during labor when the pelvic floor must lengthen to allow the baby to descend.
A well-rounded pregnancy preparation program includes not only strengthening exercises, but also coordination work, breathing strategies, and gentle mobility for the hips and spine.
This balance between strength and relaxation is what truly prepares the body for birth.
Preparing tissues to stretch to prevent tearing
As pregnancy progresses, another evidence-supported practice is antenatal perineal massage.
Beginning around 34 weeks of pregnancy, gentle stretching of the perineal tissues a few times per week can help improve tissue flexibility and reduce the likelihood of tearing that requires stitches.
Studies suggest that even a relatively small number of sessions, around seven total, can make a meaningful difference in protecting the perineum and may even shorten the pushing phase of labor.
This is a simple, low-risk technique that can be done independently or with a partner and can help you become more familiar with your body before birth.
Staying active during pregnancy
Beyond the pelvic floor, general physical activity plays a critical role in preparing for pregnancy and supporting a healthy gestation.
Engaging in at least 150 minutes of moderate-intensity exercise per week is widely recommended and associated with reduced risks of gestational diabetes, high blood pressure disorders, excessive weight gain, and cesarean delivery.
Activities like walking, swimming, resistance training, and modified yoga or Pilates are all safe and effective for most people.
Movement during pregnancy is not about pushing limits, but about maintaining resilience, circulation, and overall function as your body adapts.
Beyond physical preparedness
Preparation is not only physical. Emotional and informational support can significantly influence birth outcomes, which is where doula care comes in.
Continuous support from a trained doula during pregnancy and labor has been associated with shorter labors, lower rates of cesarean birth, reduced need for pain medication, and improved satisfaction with the birth experience.
There is also evidence suggesting higher rates of successful vaginal birth after cesarean, improved breastfeeding outcomes, and potential reductions in preterm birth.
Beyond the data, having a consistent, knowledgeable support person helps you feel more grounded, informed, and confident as you navigate decision-making throughout pregnancy and birth.
Optimizing health in the preconception period
Finally, the preconception period itself is a crucial window for optimizing health. This includes ensuring adequate folic acid intake, reviewing medications, managing any chronic conditions such as diabetes or thyroid disorders, updating immunizations, and screening for infections or genetic concerns when appropriate.
Lifestyle factors like nutrition, sleep, and avoiding substances such as alcohol and tobacco also play a foundational role.
These steps are not about perfection, but about creating the best possible environment for both you and your future baby.
Final Thoughts
Thinigs to do to prepare for pregnancy should not be looked at as a single checklist, but rather a layered process of building strength, awareness, and support.
When you approach it from both a physical therapy and doula perspective, the goal becomes clear: a body that is strong and adaptable, a pelvic floor that can both support and release, and a support system that empowers you through every stage of the journey.
Looking for help to prepare for pregnancy in Jacksonville Beach, FL?
We offer a Pregnancy to Postpartum Pelvic Floor Package with Integrated Birth Doula Support. The Bump to Birth package is designed to give you comprehensive, proactive support every step of the way from bump to birth… and beyond! Through a combination of pelvic floor physical therapy, education, and integrated birth preparation techniques, you’ll gain the support, tools, and confidence to approach birth feeling prepared and empowered.
Looking for Push Prep? We offer a one-on-one prenatal session, with a board-certified pelvic floor specialist, designed for pregnant moms who want to feel confident and prepared for the pushing phase of labor. This hour-long session focuses on helping you understand, and physically feel, how your pelvic floor muscles work during birth.
If you’re looking for personalized, one-on-one sessions to address your pelvic floor concerns, we provide pelvic health physical therapy services to women in the Jacksonville Beach area.
Get started today by booking a discovery call.
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