Free Guide
FREE
Birth Preparation Guide
Are you preparing for birth...
or just hoping for the best?
Effectively
Prepare For Birth
A physiotherapist-led guide to preparing your body for labour with targeted exercises, mobility, breathing techniques and expert birth preparation tips.
Inside, you'll learn simple daily exercises to optimise your pelvis, create more space for your baby, and prepare your body for a smoother, more efficient labour.
What's inside
THE FREE MINI GUIDE...
Prenatal stretches to optimise your pelvis, improve mobility and create more space for your baby during labour..
Your Birth Preparation Roadmap, so you know exactly what to focus on at every stage of pregnancy—without the overwhelm.
Breathing and relaxation techniques to help your body work with contractions, reduce tension and feel more in control during labour.
GRAB YOUR FREE GUIDE & PREPARE FOR BIRTH INTENTIONALLY
THE BUMP SQUAD APP
You’re not doing this alone
As a little thank you for downloading the guide, you'll also receive an exclusive discount for the Bump Squad App if you'd like a little more support during your pregnancy 💜
INSIDE THE APP
You’ll find gentle, physiotherapist-led support:
Targeted mobility, pelvic floor and breathing programmes to optimise your body's biomechanics, create more space for your baby and support a smoother labour.
A complete birth preparation programme including labour positions, push preparation, perineal massage, pelvic floor training and breathing techniques.
Week-by-week guided strength and mobility workouts that progress with your pregnancy, helping you stay strong, mobile and physically prepared for labour.
Expert guidance, education and mindset tools to replace fear with confidence, helping you understand what's happening during labour so you can make informed decisions and feel in control of your birth journey.
When you understand how to move, breathe, and prepare your body with intention, birth can feel less overwhelming and more grounded in trust.
MEET YOUR COACH
Hi, I'm Alice.
PHYSIOTHERAPIST & PRENATAL EXERCISE SPECIALIST. FOUNDER OF "THE BUMP SQUAD".
Hey Mama! I know what it feels like to want to do everything right — to stay healthy, strong, and calm during pregnancy while preparing for birth and beyond.
That’s exactly why I created this The Free Birth Preparation Guide — to give you the tools to connect with your body, ease your mind, and feel empowered in your birth journey.
Through my signature program, The Birth-Ready Body, I’ve helped hundreds of women move through pregnancy with less pain, more confidence, and a sense of strength that carries them into motherhood.
This free guide is your first step toward that — practical, compassionate, and designed with your body in mind.
– Allie x
Women's Health Physiotherapist Founder of the Bump Squad
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