How to strengthen your pelvic floor
During pregnancy and childbirth, your pelvic floor—the group of muscles that supports your bladder, uterus, and bowel—undergoes significant strain. These muscles play a vital role in bladder and bowel control, core strength, and sexual health. After birth, it’s common to experience weakness in this area, which can lead to issues such as leaks when sneezing or coughing, a feeling of heaviness in the pelvis, or reduced muscle control. The good news is that with the right care and exercises, your pelvic floor can be strengthened, helping you feel more confident, supported, and comfortable in your recovery.
Why Pelvic Floor Strength Matters
- Bladder and bowel control: Prevents or reduces incontinence.
- Pelvic organ support: Reduces the risk of prolapse (when pelvic organs drop lower due to weakened muscles).
- Core stability: Works with abdominal and back muscles to support posture and daily movement.
- Sexual well-being: Improves sensitivity and muscle tone for intimacy.
- Confidence: Strengthening these muscles helps you feel more in control of your body postpartum.
When to Start Pelvic Floor Exercises
- You can usually begin gentle pelvic floor exercises within days after a vaginal or C-section birth, as long as you feel comfortable.
- Always check with your healthcare provider if you had significant tearing, stitches, or a complicated delivery before starting.
Simple Techniques to Strengthen Your Pelvic Floor
1. Kegel Exercises (Contractions)
- Sit or lie comfortably.
- Imagine you are trying to stop the flow of urine or hold in gas.
- Squeeze and lift those muscles, holding for 3–5 seconds.
- Relax for the same amount of time.
- Repeat 10 times, 2–3 times a day.
- As you improve, gradually increase the hold to 8–10 seconds.
Tip: Don’t hold your breath or tighten your stomach, thighs, or buttocks—focus only on the pelvic muscles.
2. Quick Squeezes
- Tighten the pelvic floor muscles quickly and then release.
- Repeat 10–15 times in a row.
- These help your body respond to sudden pressure, like sneezing or coughing.
3. Bridge Pose with Pelvic Floor Engagement
- Lie on your back with knees bent and feet flat.
- Lift your hips while gently squeezing your pelvic floor.
- Hold for a few seconds, then lower slowly.
- Repeat 8–10 times.
4. Core Breathing (Diaphragmatic Breathing)
- Place one hand on your belly, one on your chest.
- As you inhale, allow your belly to rise and your pelvic floor to relax.
- As you exhale, gently lift and contract your pelvic floor.
- This restores coordination between breathing and pelvic floor strength.
Everyday Habits That Support Pelvic Floor Health
- Avoid straining: Don’t push forcefully during bowel movements—eat high-fiber foods and drink water to ease digestion.
- Posture matters: Sitting upright with support helps reduce pelvic floor pressure.
- Lift wisely: Bend your knees and exhale as you lift, engaging your pelvic floor for support.
- Manage coughing or sneezing: Perform a quick pelvic squeeze (“the knack”) before these actions to prevent leaks.
When to Seek Professional Help
If you notice persistent symptoms such as:
- Ongoing leaks of urine or stool.
- A feeling of heaviness or bulging in the vaginal area.
- Pain during pelvic floor exercises or intimacy.
- Difficulty activating or identifying the pelvic floor muscles.
Consider seeing a pelvic floor physiotherapist. They can provide personalized guidance and tailored exercises.
Encouragement for the Journey
Strengthening your pelvic floor takes time and consistency, but small, daily efforts make a big difference. Every squeeze, every mindful breath, and every step toward rebuilding strength is an act of care for yourself. Remember—your body has carried and birthed new life, and it deserves patience and compassion as it heals.
Final Thought
Your pelvic floor is central to your recovery, comfort, and confidence after childbirth. With gentle exercises, supportive habits, and professional help if needed, you can rebuild strength, improve well-being, and move forward into motherhood feeling more empowered and supported.