During the profound journey of pregnancy and the tender postpartum period, your body undergoes countless changes. It's vital to shower it with care and compassion during this remarkable time. Strengthening your pelvic floor can provide comfort throughout these phases. Understanding how to engage your pelvic floor becomes a practical step towards optimal pelvic wellness, supporting you through every part of your journey.

What is the Pelvic Floor?

At its core, the pelvic floor is a supportive network of muscles and connective tissues that sustain pelvic organs such as the bladder, uterus, and rectum. Throughout various life phases, but particularly during pregnancy and postpartum recovery, this system plays an important role in maintaining stability and supporting your body through these incredible changes.

I Think I Have A Weak Pelvic Floor

Many people may experience a weak pelvic floor, leading to little leaks, due to factors like age, hormonal changes and lifestyle habits. If you notice symptoms such as occasional leaks when you laugh or exercise, it's important to remember that you are not alone in facing these challenges. These experiences are shared by many individuals, and it's completely normal to feel concerned. However, know that there is support available to help you navigate this journey with compassion and understanding. Daily pelvic floor exercises can strengthen these muscles and improve overall pelvic health, empowering you to take proactive steps towards wellness and reclaiming confidence in your body.

Experiencing Leaks During High-Intensity Exercise

High-intensity exercises can sometimes exacerbate these little leaks, especially if the pelvic floor muscles are weak or under strain. This can feel frustrating and even embarrassing, but you’re not alone. Incorporating pelvic floor exercises into your routine can enhance muscle control and reduce leakage during intense workouts. Practices like Kegels, pelvic tilts, bridges, and deep abdominal exercises are wonderful for strengthening these supportive muscles.

Pelvic Floor and Pregnancy

The pelvic floor faces unique challenges during pregnancy. Hormonal changes, such as increased levels of relaxin, can affect the ligaments and muscles of the pelvic floor, leading to increased laxity and potential issues with stability. Supporting your pelvic floor, through gentle exercises and maintaining good posture can alleviate strain and promote pelvic health. Gentle exercises like prenatal Pilates and Yoga can be especially beneficial, as they focus on strengthening and stretching the muscles while promoting relaxation and good posture. Remember, it’s perfectly fine to seek help and take things one step at a time.

After Pregnancy

Postpartum recovery involves nurturing your body back to strength after the incredible feat of childbirth. The pelvic floor muscles may have been stretched and under additional pressure, so it’s essential to be gentle with yourself. Gradual exercises, pelvic stretches, and seeking professional guidance from a physio specialising in pelvic floor health, can facilitate a smooth transition and recovery. Be kind and patient with yourself as you heal and regain strength.

How to Activate your Pelvic Floor

• Relax the muscles of your thighs, buttocks and stomach and keep them relaxed.
• Squeeze in the muscles around the urethra or front passage as if trying to stop the flow of urine. Also squeeze in the muscles around the vagina and pull them upwards inside the pelvis.
• Squeeze in the muscles around the anus as if trying to stop passing wind. Do not clench the buttocks, thighs or stomach.
• The muscles around the urethra and anus should squeeze up and inside the pelvis.
• Identify the muscles that contract when you do all these things together. Then relax and loosen them.

Pelvic Stretches, Exercises, & Tips

Incorporating pelvic floor exercises into daily life after childbirth can be challenging, but remember, your body has gone through a lot and deserves gentle care. Here are some nurturing and practical ways to integrate these supportive exercises into everyday moments:

• When picking up your child or objects from the ground, engage your pelvic floor muscles to support your body. Imagine you’re gently lifting the muscles as you lift.
• Use moments like waiting at a traffic light or brushing your teeth to perform quick pelvic floor contractions and releases. These small efforts add up over time.
• Adjust your workout routine to include exercises that strengthen the pelvic floor, such as squats or modified planks. Remember, it’s about progress, not perfection.

Understanding and practising targeted exercises will help build a strong and balanced, pelvic foundation, at every life stage.

Remember, your journey is unique. It's okay to ask for help and seek professional guidance to ensure personalised care and support tailored to your needs. Embrace and support your pelvic floor for optimal well-being. You are doing an incredible job, and your body deserves all the care and support it requires