Body prep (weeks 34–40)
Daily perineal massage from week 34 can reduce tearing risk (ACOG).
Squats, hip openers, and birth-ball pelvic tilts encourage optimal baby positioning.
Stay hydrated and walk daily — both support endurance for labor.
Mind prep
Tour your birthplace, learn the cesarean process even if planning vaginal.
Practice your coping toolkit: breath, vocalization, water, movement, counterpressure.
Write a flexible birth preferences document, not a rigid plan.