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When to Start Birth Preparation: A Trimester-by-Trimester Guide

Preparing for birth is about more than packing your bag for the hospital in the last few weeks. It starts much earlier than that, especially if you want the birth to go smoothly. 

At PelviCare in Greenwich, we regularly work with expectant mothers from 2nd trimester through to postnatal recovery. Here’s some tips on how to prepare for giving birth in each trimester and details on how we can help:

First Trimester: Building Foundations

You might not be thinking about labour yet, but this is the time to lay the groundwork. In the first 12 weeks, focus on establishing healthy habits. Gentle exercise, awareness of your pelvic floor and reading expert information can set the tone for the months ahead.

If you're in Greenwich or the wider London area, now is a great time to plan and book a Pregnancy MOT from 12 weeks onwards with our pelvic health specialist. To avoid disappointment it’s best to book early, since our appointments fill up quickly! Early support can help address any pre-existing pelvic floor issues before your bump starts to grow.

Second Trimester: Active Preparation Begins

By week 13, most women feel more energetic and physically comfortable. That makes this the ideal time to start planning for birth in a more structured way. For instance, this is often the time when we help women:

  • Begin regular pelvic floor exercises (also known as Kegels)
  • Try prenatal Pilates or yoga (our clinic offers tailored sessions)
  • Learn optimal birthing positions
  • Understand perineal massage, which can reduce tearing during labour

At PelviCare, many women join our Pregnancy MOT in the second trimester. These sessions can give you more confidence in your body’s ability.

Third Trimester: Practising for the Big Day

From week 28 onwards, it’s time to fine-tune everything you’ve learned. Here’s what to focus on:

  • Rehearsing for labour.  This includes breathing techniques, visualisation, and understanding how your body moves during contractions.
  • Involving your partner. We encourage birth partners to attend sessions so they can learn how to support you effectively and help you with perineal massage.
  • Your preferences. Think through your ideal environment, pain management preferences and recovery plan.

PelviCare’s late-stage birth prep includes practical workshops, including those which cover perineal massages, held at our Greenwich clinic. You will enjoy guidance tailored to your unique needs, whether you’re having a home birth, midwife-led unit, or hospital settings. 

The Bottom Line

Preparing for birth can be complex, and it’s a gradual process. Starting early means fewer unwanted surprises, feeling more confident about the event, and often a smoother recovery. Wherever you are in your pregnancy journey, our experts in London are here to support you every step of the way.

 

Ready to begin? Book a personalised consultation with one of our pelvic health experts today.