Pelvic Floor Exercises in Pregnancy

Pelvic Floor Exercises in Pregnancy

Pelvic floor exercises are very important during pregnancy as they can help contribute to core stability and strength. They can help you identify your pelvic floor muscles, how they coordinate and how they work together with other muscles in your trunk and pelvis. Pelvic floor exercises in pregnancy can also improve awareness of this area that can be helpful during labor and delivery. For best results, consult with a pelvic floor therapist in order to learn how to effectively perform these exercises.

What is the Pelvic Floor?

The pelvic floor is a group of muscles that form the foundation of the pelvic bowl and support the organs of the bladder, uterus and rectum. These muscles form a hammock or trampoline type shape and form the “floor” or bottom of the trunk.

Many women start to think about the pelvic floor during pregnancy in anticipation of giving birth. Since the demands on the pelvic floor increase in pregnancy due to the growing baby, it is very important to maintain good pelvic floor health during pregnancy.

While many women think that pelvic floor physical therapy and pelvic floor exercises are only meant for the postpartum period or for after birth, this is a very common misconception! Pelvic floor exercise in pregnancy and core strengthening are very helpful.

 Understanding the Pelvic Floor

The pelvic floor is made up of a group of muscles called the levator ani, as well as the muscle coccygeus and a group of superficial muscles that make up the urogenital triangle. The muscles all work together to support the pelvic organs, aid in bladder and bowl control and also contribute to sexual function and stability.

Pregnancy affects the pelvic floor due to changes in posture, center of gravity and hormones. For example, due to the growing baby, a woman’s posture will change as her center of gravity shifts. This will lead to changes in movement such as with gait. Hormonal changes also contribute to a mother’s well being and her exercise tolerance such as in the first trimester with nausea and fatigue.

Benefits of Pelvic Floor Exercises During Pregnancy

Pelvic floor exercises are very beneficial during pregnancy. It is important to note that exercises should not only isolate the pelvic floor but also focus on the entire trunk involving the core and hip muscles. Strengthening pelvic floor and core exercises during pregnancy can reduce the risk of urinary incontinence or leaking, can prepare the body for labor and delivery, and can prevent pelvic or low back pain. Strengthening can also help aid postpartum recovery and build resilience for the physical realities of parenting.

How to Identify Your Pelvic Floor Muscles

How can you feel your pelvic floor? Try to think about holding back gas and then lifting up the muscles that surround the vaginal opening towards your pubic bone. You should feel a lift and squeeze. If you are not sure where your pubic bone is, you can place the heel of your hand at your belly button and your fingers pointing down should be at the pubic bone.

Although some people have hard that they can practice strengthening their pelvic floor by trying to stop the flow of urine, we do not recommend this. The pelvic floor muscles that surround the urethra (where urine comes out) are actually relaxing and opening when we pee, so we do not want to tighten them.

If you are not sure how to tighten the pelvic floor muscles you can seek out the help of a trained pelvic floor physical therapist. We are trained to teach you how to contract and relax your pelvic floor and how to see if you have good coordination with your core.

How to Do Pelvic Floor Exercises Safely

Pelvic floor exercises during pregnancy should be performed with an emphasis on good coordination. We want to have good range of motion with complete contraction and relaxation. Once you feel that you have good technique down you can hold a pelvic floor contraction at 60-70% effort for 5-10 seconds. Make sure not to hold your breath and to take a break to fully relax in between repetitions.

While doing pelvic floor exercises in pregnancy you also want to avoid doing exercises at 100% effort and you want to avoid gripping the glutes as well. In addition, you do not want to hold your breath. You should also avoid bearing down during the tightening and lifting motion. Sometimes it can be hard to know if you are bearing down during core or pelvic floor strengthening. The best way to check is to see a pelvic floor physical therapist such as Natalie Toshkoff at Take Flight Physical Therapy!

How Do I Incorporate Pelvic Floor Exercises In Pregnancy?

The best way to incorporate pelvic floor exercises in pregnancy is to either add them to an existing movement practice or to add them to a daily habit. For example, some people find that they can do some exercises while they watch TV during the evening or after they drop off their children at school. You can also do a few exercises here and there instead of committing a big chunk of time.

When to Seek Extra Support

How do you know that you need to see a pelvic floor therapist? First, if you are experiencing any problems related to peeing, pooping or sexual function. Other signs and symptoms that warrant seeing a pelvic floor therapist are pain, heaviness or leaking. Pelvic floor therapists are also trained to treat low back pain, pubic bone pain, tailbone pain and any pelvic pain. They work with many pregnant and postpartum patients and can help patients eliminate pain and pelvic floor symptoms.  

Furthermore, they can help with preparing for labor and delivery and discuss postpartum concerns. They can help with preparation for birth and can explain the role of the pelvic floor during labor and delivery.

Where to Find A Pelvic Floor Therapist During Pregnancy

While pregnancy can be a challenging time, it is also a great time to build a care team that can help support you both during pregnancy and after delivery. Pelvic floor therapists are passionate about helping you with exercise and strengthening during pregnancy and more importantly helping you recover from symptoms such as pain and leaking. Many pelvic floor therapists want you to have a happy and healthy pregnancy and postpartum period.

Pelvic floor therapists are perfectly equipped to help you with exercise in pregnancy. If you are experiencing symptoms or just want guidance on how best to prepare and support your pregnancy, reach out to Take Flight Physical Therapy today. Book a discovery call today!