Pelvic PT During Pregnancy: The Birth Prep Program in Portland, Maine

Strong. Supported. Ready.

Pregnancy is not a “wait and see” period—it’s an opportunity to build strength, improve mobility, and prepare your body for birth and postpartum recovery.

At Steady State, our Birth Prep Program blends orthopedic and pelvic health physical therapy to help you:

Stay strong and active during pregnancy
Minimize discomfort and symptoms
Prepare your pelvic floor and core for labor
Build a smoother transition into postpartum

We believe every pregnant runner, lifter, or active adult deserves expert support—without being told to “just rest” or “wait until after birth.”

Why Pelvic PT During Pregnancy?

You’re feeling pressure, discomfort, or leaking with walking, lifting, or running
You want to keep training during pregnancy but aren’t sure what’s safe
You’re preparing for your first vaginal birth and want to feel more in control
You’ve had a prior birth experience that was traumatic or complicated
You want to start postpartum stronger—not from scratch

This isn’t about doing a few kegels and stretches. It’s a full-body, strength-based approach tailored to your pregnancy and goals.

What’s Included in the Birth Prep Program

Individualized Evaluation:

We assess pelvic floor function (external and/or internal if appropriate), breathing mechanics, hip and spine mobility, and strength patterns—all in the context of your trimester and movement habits.

Pelvic Floor Coaching for Birth:

Learn strategies to relax the pelvic floor and manage intra-abdominal pressure during labor and pushing.

Mobility & Strength for Labor:

Improve hip and pelvic mobility, spinal rotation, and labor-specific movement strategies that support different birth positions.

Supportive Strength Training:

Keep moving safely and effectively during pregnancy. We’ll guide lifting, running, or modified exercise based on your stage and symptoms.

Education & Confidence:

Know how to listen to your body, adjust movements, and advocate for yourself before, during, and after birth.

How This Supports a Smoother Postpartum

A stronger, more prepared body during pregnancy makes for a better foundation after birth. We’ve helped expecting moms:

Avoid or manage incontinence and prolapse symptoms
Maintain physical activity throughout pregnancy
Reduce fear and uncertainty around labor
Feel confident and informed heading into birth

👉 After delivery, we often transition clients directly into our Postpartum Return to Run Program, creating a seamless path forward.

For more on how pelvic therapy helps active people—not just postpartum—read our blog: Understanding Pelvic Floor Therapy: Beyond Kegels and Postpartum

Serving Expecting Parents Across Southern Maine

Whether you’re walking laps around Back Cove, squatting in the gym, or running for two—we support pregnant clients across Portland, Scarborough, Falmouth, and the rest of Maine, with virtual options also available.

Ready to Feel Strong and Confident Heading Into Birth?

We’ll help you prepare from the inside out—so you can go into birth informed, empowered, and supported.

📅 Schedule your free discovery call today with one of our Pelvic PTs to see if the Birth Prep Program is right for you.

“Steady State has quite literally changed my life. For over 5 years I was struggling with pelvic floor dysfunction and never found the right way to manage it- until physical therapy with Steady State. I tried everything there was in those 5 years, even went to a different PT. But Steady State goes above and beyond.

If you are also struggling with pelvic floor dysfunction, you need to go to Steady State. Almost 1 year working with them and I am the strongest I have ever been, I am more comfortable and confident in my body, and I no longer let PFD take over. I cannot recommend this place enough! Oh- and the entire staff are some of the nicest people you will ever meet.”

- Olivia P.

"I saw Ashten early on in my pregnancy with a goal to remain physically active and fit but do so in a safe way. She gave me a great prenatal workout plan specific to my goals and needs, and in doing so my fears of "working out the wrong way" washed away. She helped me recognize my areas of strengths and weaknesses as well.

Halfway through my second trimester I started to suffer from severe pain in my left hip and had a terrible limp- Ashten was quick to help me and diagnosed me with pelvic girdle pain (something that can occur during pregnancy). She listened to all of my concerns and gave me exercises to help strengthen my core and lower back which were undergoing many changes due to pregnancy. She even taught me how to properly get in and out of bed and move smarter while accomplishing daily tasks.

After a couple of weeks of consistently doing the exercises Ashten gave me, my hip pain went from an 8 to nearly a 2!! And now, at 32 weeks pregnant I can honestly say I feel the best I have so far and am still very active! Ashten is more than a physical therapist, she is a true, devoted friend who wants the absolute best for everyone and won't stop until you get there! Thank you, Ashten!"

- Jessica L.

"I started seeing Ashten almost 1.5 years ago initially for pelvic floor PT. She was amazing and I noticed differences within a few months.

As we progressed, my running was able to progress and she helped me with strength training, marathon training, and I was able to run a marathon this spring and qualify for Boston. She helped my legs get stronger to prevent old injuries from flaring that has halted marathon training every time I’ve tried to start. I recommend Steady State to anyone!"

- Vanessa H.