I’ve pulled together some information on the pelvic floor and pregnancy which I hope you will find useful!
What is the pelvic floor?!
The pelvic floor is a broad sling of muscles, ligaments and sheet-like tissues that stretch from your pubic bone to the base of your spine – it supports your bladder, bowel and growing uterus (and baby!).
How does pregnancy affect the pelvic floor?
Your pelvic floor can become weakened and stretched from as early as 12 weeks (hormones add to its softening too) so it’s really important to practice your pelvic floor exercises regularly to keep it strong and flexible!
How does the pelvic floor function for birth?
The tension it creates when a baby’s head bears down during birth is what helps to turn the baby:
- to get their heads into a helpful position
- to help the shoulders release, one at a time.
How to find your pelvic floor!
Here are some cues that you may find helpful to identity your pelvic floor:
- Squeeze the muscles around your anus – as if trying to stop yourself from passing wind.
- Picking up a blueberry with your back passage.
- Sucking up a piece of spaghetti with your back passage.
- drawing your pubic bone and tailbone together towards the centre.
I recommend seeing a woman’s health physio if you are still unsure of how to practice your pelvic floor exercises.
How to exercise your pelvic floor during pregnancy.
During birth we want to relax, release and open – helping to make more space for baby to maneuverer. This is why throughout pregnancy we we focus on being able to relax the pelvic floor (especially important if you experience pelvic floor overactivity.
You can do you pelvic floor exercises lying on your side, sitting down or standing!! In the video below I’m showing you how to do it on all fours.
Ideally when you are doing your pelvic floor exercises you want to do a mixture of fast contractions and slow engagement so that you are working the fast and slow twitch fibres that make up your pelvic floor – this will help to build strength as well as flexibility, which is what you need for it to function and support you.
Three step practice for pregnancy:
The Hold – Inhale (into your lower ribs and tummy), then exhale (as if blowing on a hot cup of tea) as you squeeze the muscles around your anus (back passage). See if you can hold this squeeze as you exhale slowly. Then relax and repeat up to 10 times.
The Flutter – Inhale (into your lower ribs and tummy) and exhale deeply whilst squeezing your back passage quickly and and slowly releasing. Repeat up to ten times.
Always aim to feel the difference between engaging and letting go.
Letting go is just as important as the pelvic floor muscles need to be able to relax to function well.
What are the benefits of practicing regular pelvic floor exercises?
- Improved bladder and bowel control – no more sneeze wees!
- Support bladder, bowel, uterus and your growing baby.
- Support your core functionality.
- Improve enjoyment of sex.
- Help with your postnatal recovery.
How to look after your pelvic floor.
Additional things you can do to support your pelvic floor:
- Eat a high fibre diet and drink lots of water to help avoid constipation.
- Use a poo stool when you use the toilet! You ideally want your knees higher than your hips and then place your elbows onto your knees to lean forward.
- Practice your Pelvic Floor Exercises a few times a day – remember to let go and completely relax as well as the squeeze/lift!
- Engage your pelvic floor muscles before you sneeze, cough or lift.
- Join Bloom Online for Pregnancy – my online membership for only £8 a month to access yoga flows and pelvic floor exercises.
When to do your pelvic floor exercises.
The best way is to try and build it into your daily routine:
- Brushing your teeth
- Feeding your baby
- Pushing the pushchair
- Watching TV
- Squeezy App (NHS) – you can set reminders on here!
I hope you found this useful and I’m always here to answer any questions or feel free to book in a 1-2-1 session and we can work together to create an exercise programme tailored to your needs.
You can also find lots of information within my Bloom Online Yoga for Pregnancy, a membership to access on demand yoga flows and live classes for only £8 a month.
Please contact your GP or Woman’s Health Physio if you have any concerns and I always recommend having a pelvic floor MOT in pregnancy and postpartum..
