Episode Details

Are you pregnant and wondering how to best prepare your body for labor, delivery, and postpartum recovery? You’re not alone! So many moms-to-be feel anxious, overwhelmed, and unsure of what to do in these final weeks. The good news is: you can prepare — and the right strategies can make birth smoother, reduce tearing, and help you feel confident in your body.

In this empowering episode of Pelvic Floor, Core & More, Dr. Desiree Cassell, Doctor of Physical Therapy and women’s health specialist, shares the top birth prep practices for any trimester that focus on your pelvic floor, nervous system, and overall body readiness.

Here’s what you’ll learn inside this episode:

• ✅ Why the third trimester is the most important time to prepare for labor.
  
  
• ✅ The 4 pillars of smart birth prep: breathwork & nervous system regulation, pelvic floor relaxation, functional strength, and mindset/advocacy.
  
  
• ✅ Practical exercises like supported squats, perineal massage, and breathwork that you can start today.
  
  
• ✅ Common mistakes moms make in the third trimester (like overdoing kegels or avoiding movement entirely) — and what to do instead.
  
  
• ✅ A simple daily birth prep routine you can follow in just 10–20 minutes a day.
  
  

Whether you’re preparing for a vaginal birth, a VBAC, or simply want to feel calmer and more empowered heading into labor, these tips will give you clarity, confidence, and a toolkit for the big day.

💡 This episode is perfect if you’re searching for:

• Third trimester birth prep tips
  
  
• How to prepare your body for labor and delivery
  
  
• Pelvic floor exercises for pregnancy
  
  
• Safe third trimester workouts
  
  
• Perineal massage and pelvic floor relaxation
  
  
• Nervous system regulation for labor
  
  
• Pregnancy affirmations and mindset practices
  
  

✨ Next Steps for You:

• 📲 Download the Pelvic Floor, Core & More app for prenatal-safe workouts and guided routines.
  
  
• 💎 Keep my RESTORE Program in mind for postpartum recovery — because how you prepare now shapes your healing later.
  
  
• 🎧 Subscribe to the podcast so you never miss more evidence-based, supportive episodes on pregnancy, postpartum, and women’s health.
  
  

🌸 Remember: you don’t have to just “wait and hope” for birth to go well. You can actively prepare your body, core, and mind for a more empowered experience.

 

💖 Want Personalized Support?

Book a virtual or in-person pelvic floor physical therapy session tailored to YOU.
📧 Email: PTDes@balancedmomtality.com

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This on-demand 12-week program blends physical therapy, breathwork, and core strengthening — all