5 Ways to Protect and Strengthen your Pelvic Floor During Pregnancy

Do you know how to contract your pelvic floor properly?

Studies show that 50% of women don’t! We don’t want you to be one of them!

In this free video, Womens’ Health Physiotherapist and Founder of the EMP, Lyz Evans shares her 5 tips for protecting and strengthening your pelvic floor during pregnancy.

Pregnancy places a lot of stress on your pelvic floor muscles. They have to support the extra weight of your growing uterus. During labour and birth, your pelvic floor needs to be able to stretch (up to three times its normal length!!) to allow for the passage of your baby down the birth canal.

This increase in load, and stretching leads to weakness in the muscles of the pelvic floor. This weakness may, in turn, lead to prolapse or incontinence. Two conditions which we want to help you to avoid if possible.

Having a strong and functioning pelvic floor isn’t just important for pregnancy and birth.  Being able to contract and fully release your pelvic floor during pregnancy is one of the best ways you can begin to prepare for your postpartum recovery.

So before we start. What is the Pelvic Floor?

Your pelvic floor is a combination of muscle, ligaments and fascia that sit in your pelvic bowl. Your pelvic floor connects to your tailbone and the back, your pubic bone at the front and your sit bones on either side. It acts like a hammock or sling to support your bowel, bladder and uterus.

The pelvic floor is responsible for:

• Supporting the organs of the pelvis during rest and whilst moving. A job which is much harder during pregnancy.
• Maintaining continence.
• Increasing pleasure and sensation during sex.
• Supporting your organs during high pressure activities such as coughing, jumping or sneezing.

5 Ways to Protect and Strengthen your Pelvic Floor During Pregnancy

Tip #1 - Learn How to Do a Proper PF Contraction

Studies show that up to 50% of women don’t do their pelvic floor exercises properly. And 25% actually bear down when they are trying to lift up! That is why in the EMP, we not only show you how to do a proper pelvic floor contraction using real-time ultrasound, but we highly recommend having your PF assessed by a Women’s Health Physio.

If you can’t see a Women's Health Physio in the above video I share some of the cues I use in the EMP to help you to connect and engage your pelvic floor muscles.

Tip #2 - Posture!

We believe that this is so important, that we have a whole video dedicated to it in the EMP. Learning to sit, stand and move well will help to protect your pelvic floor and core during pregnancy and also protect your lower back.

Tip #3 Breathing

Believe it or not, how you breathe directly affect show your pelvic floor functions. That is because the diaphragm is connected to the PF by a complex web of fascia and ligaments. In the EMP I teach the balanced body breath which is the key to getting that natural contraction and expansion through the PF.

Tip #4 Constipation

This tip should be number 1 as it is so important. When you are constipated, you put additional strain through the PF. So drink plenty of water (even if you have to pee during the night!) and don’t forget to all our EMP members, to watch our Proper Pooping Education vid and our interviews with expert nutritionists and naturopaths for good digestive health.

Tip #5 Release!

Your pelvic floor needs to be able to release as well as contract. So if you are doing a lot of pilates yoga or other exercises or you have pelvic pain, we recommend you book that appointment with your WHP or try the PF release video in the EMP.

If you are experiencing any leaking during your pregnancy, it is a sign that your pelvic floor isn’t functioning the way it should. We believe that pregnancy is the perfect time to connect to your PF and begin to get it functioning the way it should!

I hope you enjoyed this video and if you have any pelvic floor questions - please get in touch with us at the Empowered Motherhood Program.

Have a great day and don’t forget your Pelvic Floor!

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