--- title: "Reduce Tearing During Birth: Pelvic Floor Exercises for Labor" description: "Learn effective pelvic floor exercises to reduce tearing during birth. Follow evidence-based prenatal yoga routines to prepare for a smoother labor experience." canonical: https://mytribe.in/herhealthcareathome/childbirth-education-program/techniques-to-reduce-tearing-prepare-your-pelvic-floor last_updated: 2025-08-31 --- # Techniques to Reduce Tearing & Prepare Your Pelvic Floor Tribe Verified · Evidence-based birth prep for mamas. By [Bharti Goel](https://mytribe.in/herhealthcareathome) · Available online · ₹2,400 per couple (estimate) Part of [Childbirth Education Program](https://mytribe.in/herhealthcareathome/childbirth-education-program). [View full gallery](https://mytribe.in/herhealthcareathome/childbirth-education-program/gallery) Tearing is one of the biggest fears for expecting moms. I teach simple, guided stretches that improve hip mobility and pelvic floor flexibility so you can feel more in control when the big day arrives. ## Photos and videos - [Video: Did you know you can reduce the risk of tearing during birth? It starts with preparing your body beforehand.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1126616f-1893-40e7-8fa7-bed730df16f8) - [Video: Side Lunges are excellent for increasing hip mobility and reducing strain on the perineum. I demonstrate the correct form using blocks for support.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/771725b1-a8a9-4b59-8feb-3039775225f4) - [Video: The Rocking Full Squat is a key exercise to prepare for birth. It stretches the pelvic floor and can increase the pelvic outlet by up to 30 percent.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/63885d02-77fc-47d9-8da8-dbd7813f3d6a) - [Video: The 90-90 Stretch is fantastic for increasing hip flexibility and mobility, which allows for more optimal and open birth positions.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f08721dd-b0e9-48d2-9d52-2e2d5e35864d) - [Video: The Figure 4 Stretch helps relieve tension in the lower back and pelvis, which is crucial for allowing the pelvic floor to stretch easily during birth.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b376bf11-d233-403e-8df1-fb8775ba3115) - [Video: A Wide-Leg Downward Dog not only elongates the spine but also opens the pelvis. A more flexible pelvic floor means less resistance during delivery.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f9380ec3-cdf5-44c0-b91f-a77d047d74c6) - [Video: I demonstrate a series of simple stretches, including the 90-90 stretch and child's pose, that help relax and prepare your pelvic floor muscles to prevent tearing.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3df4f123-7f49-428e-98d1-fbc4b46b160e) - [Video: Many people think birth is about pushing, but it's actually about releasing. I show you supported poses like Malasana and Puppy Pose to help you practice softening and opening your pelvic floor.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/67ea0727-eb65-4459-9f87-e2959cff5c32) ## About Techniques to Reduce Tearing & Prepare Your Pelvic Floor Many moms worry about tearing, but you can actively prepare your pelvic floor to reduce this risk. It is not about force, but about learning how to release tension. I show you specific, evidence-based movements—like the Rocking Full Squat and Butterfly Pose—that you can start practicing in your third trimester to help your body open, soften, and create the space your baby needs for a smoother arrival. Fear of tearing is common, but it does not have to be a mystery. The perineum needs to stretch during birth, and like any other muscle, it responds to consistent, gentle preparation. My approach is about physical readiness, not chasing a 'perfect' birth. At 32 weeks, your focus should shift to hip mobility and pelvic floor relaxation. Exercises like the 90-90 stretch and Side Lunges are not just yoga poses; they are practical tools to improve hip rotation and pelvic outlet capacity. ### Why these movements matter: * **Side Lunges:** Increase hip mobility and strengthen your adductors, helping the pelvis open more efficiently. * **Rocking Full Squat:** This can increase your pelvic outlet by up to 30 percent, preparing the perineal tissue for the stretching it needs. * **Wide Leg Downward Dog:** Helps elongate the spine and eases back tension while keeping the pelvic floor supple. ### When to start: You can begin these exercises from 32 weeks onwards, once your baby is in the head-down position. The key is consistency over intensity. You are not trying to 'push' the baby out; you are teaching your body to release and create space. In my Birth Preparation Program, I guide you through full-length sessions where we practice these movements together. You get video tutorials that you can follow at your own pace, ensuring you feel confident in your movements before you even step into the delivery room. Let’s prepare your body, so you can focus on meeting your baby. ## About Bharti Goel I'm Bharti, a childbirth educator who has been exactly where you are. My goal is to help you cut through the noise of random advice and give you real, evidence-based tools to prepare your body for birth—no 'perfect birth' required. 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