Your Prenatal Pelvic Floor Checklist for an Easier Birth

Created by Body Co.’s pelvic health physiotherapists, this checklist shows you how to prepare your pelvic floor for labor, reduce pain, and support a smoother postpartum recovery.

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Pregnancy Changes Everything — Including Your Pelvic Floor

Your pelvic floor is working harder every single week of pregnancy — supporting your growing baby, stabilizing your pelvis and spine, and playing a critical role during birth.

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What You'll Learn Inside

The 3 phases of pelvic floor birth prep (awareness → coordination → release)

How to breathe during labor so your pelvic floor lets go

The Release Breath technique — your #1 skill for easier pushing

Daily movement flows to open the pelvic floor

A guided deep squat release (opens the pelvic outlet by up to 30%)

A quick self-assessment to know if you’re birth-ready

When to see a pelvic floor physiotherapist

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Perfect for You If You're ...

You want to feel confident and prepared for birth

Get clarity on what your pelvic floor needs throughout pregnancy so you can approach labor with calm, confidence, and control.

You’re unsure whether your pelvic floor is “too tight” or “too weak”

Most people guess wrong. This guide helps you understand the signs so you’re training your pelvic floor the right way.

You’re experiencing pelvic pain, pressure, or leaking

Learn why these symptoms happen during pregnancy—and simple strategies to reduce discomfort and protect your pelvic floor.

You want a smoother postpartum recovery

Preparing now sets you up for easier healing, better core strength, and a more comfortable return to movement after birth.

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Are You Birth-Ready?

Take a sneak peek at what’s inside the checklist:

Can you relax your pelvic floor on command?

Do you leak when you sneeze, cough, or laugh?

Do you feel heaviness or pressure by the end of the day?

Can you release fully after a contraction?

If you answer “no” to two or more, pelvic floor physio can make a significant difference.

Download the Birth-Prep Checklist

Created by Toronto’s Leading Prenatal & Postnatal Team

Body Co. Health & Wellness has supported thousands of families through pregnancy, birth, and postpartum recovery. Our expert team includes pelvic health physiotherapists, prenatal fitness specialists, chiropractors, massage therapists, and more — all working together to help you feel strong, supported, and confident.

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Why Toronto Moms Love Body Co

Venessa Rampersad

I have been visiting Body Co. both during my pregnancy and postpartum for pelvic floor physio with Liseanne. I also attended many sessions of prenatal fitness with Kathleen. I am thankful for the guidance and treatments I received to prepare me for labour and delivery. I am so thankful that I am equipped with the knowledge of how important pre and postnatal pelvic floor physiotherapy is.

Emma Rose WC

I love BodyCo! I’ve been seeing Tara Campbell for several years for physiotherapy. She treated my back issues and then I subsequently saw her during pregnancy and postpartum. She’s amazing! So smart and knowledgeable and listens to all of your concerns. I also took my 6 year old to see her after a ski injury and Tara was so kind and fun and my child loves going to appointments.

I also took the postpartum fitness class with Pieta and they were great!

Take the first step toward an easier birth and a smoother postpartum recovery

Your pelvic floor plays a major role in how you feel during labor and after delivery — this checklist shows you exactly how to prepare.

Download Your Birth-Prep Checklist