Why Should I Learn How to Strengthen and Lengthen my Pelvic Floor?

This subject has been a bit taboo in the past which is why so many women have suffered with things like urinary leakage, prolapse, and painful sex and just didn’t think they could do anything about it or may have tried surgeries and pills to fix it. 

It is common but not normal to have urinary leakage after having your baby. Diastasis recti affects about 60% of women postpartum. But all of this is correctable – you can heal from it no matter how much time has passed after having your baby. 

So why should I strengthen my pelvic floor? Sometimes the pelvic floor muscles weaken following pregnancy from the pressure of your growing baby. The muscles also undergo a lot of pressure during the birth of your baby so sometimes you may not feel any issues during pregnancy, but you feel the effects postpartum. Everyone is different and every birth is different, so it is a good idea to start learning how to strengthen your pelvic floor and deeper core before or during pregnancy. But don’t worry - you can still start learning postpartum too!

It's not only about strengthening – you pelvic floor works with your breathing and your deeper core muscles to optimally function as one unit with your body – it’s all about balance. So think of it like the other muscles in your body. If you go to the gym and lift weights everyday and never stretch them out, you would become very tight. You want to think of your pelvic floor in the same way. You need that balance – you need to know how to strengthen and how to release. You can also be weak and tight, therefore it’s important to do both (activate and relax). 

It's a good idea to see a pelvic floor therapist because sometimes it is hard to tell if you are weak or tight and they can assess your pelvic floor and point you in the right direction in knowing if you have more of a weakness issue or a tightness issue – or both! My program will guide you with exercises at home – it can work well in conjunction with seeing a Pelvic Floor Physical Therapist.

If you are having any feelings of significant pressure in your bladder, urinary or fecal leakage, pelvic pains or painful sex – please find a Pelvic Floor Physical Therapist in your area.