Birth Strong- Birth Prep
for 34 + weeks
A Private 3-session Birth Preparation Experience for women 34+weeks pregnant
Whether you're planning—
a vaginal birth,
a C-section,
or simply want to feel prepared for whatever birth brings,
Birth Strong helps you understand your body, practice the skills that support birth, and prepare for postpartum recovery.
If you are 34 weeks pregnant and worried about how to prepare your pelvic floor for birth- or confused about what you can actually do to reduce your risk of tearing– You are in the right place.
You might have tried-
Youtubing pelvic floor exercises, but you are confused whether you are doing them correctly
Going to the childbirth preparation class at the hospital, but you didn't get information that would help you feel calm about what is about to happen to your pelvic floor
Asking your OB about perineal massage, but still have a million questions about how it works and whether it’s enough.
Here is the thing–
You shouldn’t have to wait until a head is emerging to figure out how to push.
If you feel like something is missing, you aren’t alone, and I hear this all the time as a pelvic floor & pregnancy physical therapist.
The truth is, women are not routinely taught about the pelvic floor, how to maintain its health in pregnancy, and its role in birth. That’s where pelvic floor PT support changes the game.
What your childbirth class didn’t teach you about your body—
Planning a vaginal birth? We'll focus on pelvic floor mobility, relaxation, pushing, birth positions, and strategies to help you work with your body during labor.
Planning a C-section? We'll tailor your preparation toward pelvic floor health, core and pelvic recovery, movement, pressure management, and what to expect after surgery.
Planning a vaginal birth but want to be prepared for the unexpected? We'll help you understand how to support your body through different birth scenarios so you aren't left feeling completely unprepared if your plan changes.
The one thing your OB isn’t telling you (but you deserve to know before labor)—
Your OB is doing their best, but the traditional prenatal care has limits and is not fully equipped to prepare you for birth and recovery.
Did you know that before labor, you can practice the skills your pelvic floor may need for birth?
Learning effective pushing, understanding how to lengthen your pelvic floor, and allowing your body to work with labor sensations instead of against it, can help reduce unnecessary tension and prepare for the mental and physical demands of birth.
Too many women struggling with painful sex or embarrassing leaks have cried in my office after a traumatic birth, wishing they knew there was something they could have done to better prepare for the injury they sustained ahead of time— this shapes the work I do and why I have created Birth Strong.
This is why Birth Strong exists:
Practical pelvic floor prep in the final stretch, so you can go into birth feeling safer in your body, more prepared to work with your pelvic floor (not against it),
and more confident that you’ve reduced your individual risk as much as possible, so you can feel safer and more confident in your body during birth– and more supported afterwards for your recovery.
4 signs you need Birth Strong
You are feeling anxious about tearing
You've heard the stories “Wait until your baby wrecks your body”
And you are wondering what you can do to support yourself
You are frustrated about the current pain you experience during sex
You are worried if this will go away or slow down your birth and you want to address it now
You are confused about what your pelvic floor should do during labor
You have heard mixed things about perineal massage and you are not sure how to put everything together
You are wondering if there is anything you can do to prepare now at 34+ weeks
Yes!
Birth Strong was created for you.
This is a proactive, personalized program that goes beyond a generic checklist.
Working together, we help you prepare proactively with guidance that goes beyond what most OB care includes—because your OB is doing their best, but they aren’t a specialist in pelvic floor function and physiology.
Birth Strong Is For More Than Vaginal Birth
Planning a C-section? Birth Strong is still for you.
Preparing for birth isn’t only about learning how to push or reducing your risk of pelvic floor injury.
It’s about understanding your body, preparing for the physical demands of birth and postpartum recovery, and knowing what to expect if your birth takes an unexpected turn.
If you’re planning a C-section, we can tailor your Birth Strong experience to focus on:
Understanding your pelvic floor and how pregnancy changes have affected your body
Reducing pelvic floor tension and learning how to relax
Preparing your body for C-section recovery as this is a major abdominal surgery
Understanding what to expect from your pelvic floor and core after surgery as many moms experience pelvic pain, bladder issues, and painful sex even after a C-section birth!
Learning how to move, breathe, and manage pressure during early recovery as you care for your baby.
Creating a personalized postpartum recovery plan so that you can have peace of mind as you get back to fitness.
And even if you are planning a vaginal birth, birth doesn’t always follow the plan.
An unexpected C-section can become part of the birth experience, which is why I believe it’s valuable to understand how to care for your body through more than one possible birth scenario.
The goal isn’t to prepare for the “perfect” birth.
It’s to help you feel informed, prepared, and connected to your body—whatever your birth looks like.
Integrated Solutions foromplex Need
MY 3-STEP
Signature Progress
Clarity
Calm
Confidence
What you’ll learn and practice -
CLARITY, Visit 1: We start by listening to your story and getting clear on what matters most to you when it comes to reducing your individual risk of pelvic floor injury.
Are you dealing with— Confusion about effective perineal massage? Pain with sex? Painful peeing? Pelvic Pressure? Painful poops? You’ll discover how to listen to what your body is telling you so you feel more confident and grounded heading into labor.
Then we assess what you currently know how to do with your pelvic floor and make sure you can accurately move through a full range of pelvic floor so that you know how to reduce pelvic floor tension and find more ease (instead of bracing or “holding on” when things feel intense).
CALM, Visit 2: Next, we practice pushing in different positions before you need it, so you’re not trying to learn it for the first time during the most vulnerable moment. Moms love being able to have ample time to practice, coordinate their breathing, and ask questions about potential pushing scenarios with or without an epidural.
CONFIDENCE, Visit 3: Create your personalized safety plan—
Birth doesn’t always go according to plan. Some parts are within your control, and most are not.
We put everything together with your story and your goals, we create a personalized recovery plan based on your body, your concerns, for a vaginal or C-section birth.
Birth Strong: Pelvic Floor Prep for Birth
A 3-appointment personalized birth preparation program for women 34+ weeks pregnant
Includes:
3 one-on-one pelvic floor PT appointments
Individual pelvic floor assessment
Pelvic floor mobility and relaxation training
Pushing practice in multiple positions
Personalized birth preparation
Personalized labor safety plan + postpartum recovery plan
One booking gets you started with the complete Birth Strong program.
Why this matters ( and what no one says out loud)
Birth injuries can happen—just like in sports.
Sometimes it’s a minor tear; sometimes it’s more severe.
And if something major happens, it’s not your fault—as many parts of birth are out of your control.
But understanding how to reduce your individual risk before labor is key, and it’s a window too many women never get.
Birth Strong is designed to help you do what you can control ahead of time:
Learn your body’s signals
Reduce pelvic floor tension
Practice skills that support a more coordinated, effective, positive birth experience.
Develop coping strategies for when sensations get intense
Prepare for your postpartum recovery
What you’ll learn at 34+ weeks
In Birth Strong, you’ll be guided through the basics of preparing your pelvic floor for labor and birth so you can feel more empowered and less in the dark.
We’ll focus on the things most people never teach you in prenatal care, including:
How to learn what your body is telling you and build trust in your cues before labor begins so that you show up with an inner sense of calm.
How to reduce pelvic floor tension and find more ease (especially when discomfort is high) so that you can stay relaxed when things hurt the most.
How to practice effective pushing and explore different ways of pushing ahead of time so you are prepared whether or not you have an epidural.
How to work toward feeling safe in your body during birth—and how this prepares you for recovery which requires up and down with a newborn.
Who this is for—
Birth Strong is for pregnant women at 34+ weeks who want to be proactive about pelvic floor prep before labor. It’s especially supportive if you’re an active woman who wants more peace of mind in your body as you prepare for birth and postpartum recovery.
My approach (and why I teach this)
I’m a pelvic physical therapist with 17+ years of clinical experience. Over the years, I’ve helped women who suffered silently with frustrating pelvic floor problems that started in pregnancy and continued postpartum—often not knowing they could get help.
I saw a window of opportunity: supporting women during pregnancy to better understand their body signals, reduce tension patterns, and prepare powerfully for birth.
I’m on a mission to help women feel confident about the changes in their body, prepare powerfully for birth, and minimize the risk of major injury so they can recover better and get back to fitness in a way that aligns with their new role as a mom.
I believe it’s never too early—or too late—to prepare for a positive birth.
What makes this different
There’s a lot of outdated, misleading information online that creates fear and slows women down from powerfully preparing for birth. Birth Strong brings you back to what actually matters: your body, your signals, and the specific pelvic floor skills most women are never taught until after something goes wrong.
This isn’t about guaranteeing you’ll never tear. It’s about putting you in the best position possible—so you can go into labor knowing you’ve trained the skills that help you work with your pelvic floor when it matters most and be prepared for your postpartum recovery
You don’t have to “just hope for the best” in the final weeks of pregnancy. You can prepare with intention, learn what your body is telling you, and walk into birth with more confidence..
Birth Strong: Pelvic Floor Prep for Birth
Birth Strong is a 3-session personalized pelvic floor birth preparation program designed for women 34+ weeks pregnant.
You’ll meet with me for three one-on-one appointments where we’ll assess your pelvic floor, practice the skills that support birth, and create a personalized plan for labor and postpartum recovery.
One program. Three appointments. A plan you can feel confident taking into birth.
One booking gets you started with the complete Birth Strong program.
Birth Strong
Birth Strong is a 3-session personalized pelvic floor preparation for birth and postpartum recovery, no matter how your baby arrives.
You’ll meet with me for three one-on-one appointments where we’ll assess your pelvic floor, practice the skills that support birth, and create a personalized plan for labor and postpartum recovery.
One program— A plan you can feel confident taking into birth.
One booking gets you started with the complete Birth Strong program. During your first appointment, you will schedule your remaining sessions with Dr. Henry.
FAQS
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You get to use your remaining sessions for your postpartum recovery as early as the week your baby arrives.
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Yes, these sessions can be used to integrate support to help you feel as comfortable as possible in the last few weeks
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You’ll learn the ins and outs of the pelvic floor for birth - how to relax when things hurt the most in labor whether or not you are having an epidural or your plan is a home birth.
We practice pushing and coordinate this with your breathing in a variety of positions so that you gain confidence for what ever labor brings
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Yes! Many moms continue to work with Dr. Henry after birth for continued guidance and support for continued healing after birth for return to CrossFit, running, and general fitness.
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Yes, it is recommended if your spouse is available that they attend so that they can be empowered on how to support you for a smooth as possible birth and postive experience.
“ I have no doubt that my work with Mbong contributed to the kind of calm and empowered birth I experienced, as well as an optimal recovery in postpartum. I gained not only a set of new strategies and exercises that helped to address my pain and physical fitness, but a holistic transformation in my perspective about pelvic health which has helped me to work toward improving my nutrition, sleep, stress management, breath work, and work/life capacity. So, so grateful to Dr. Mbong Henry and cannot recommend her highly enough!”
Sarah
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