Weakness of the Pelvic Floor – 5 Facts you did not know

Childbirth
by Daniela Knaan
Daniela Knaan
UX/UI Designer at - Adobe

What is the Pelvic Floor?

The pelvic floor consists of layers of muscles and is located between the tailbone and the pubic bone within the pelvis. They support the bowel, bladder, uterus, and vagina.

The muscular bands of the pelvic floor encircle the urethra, vagina, and anus. When we contract the pelvic floor muscles, they lift and tighten their openings. And when we relax the muscles, we allow easy passage of feces and urine (or a baby!)

Pregnancy and birth put a lot of pressure on the pelvic floor, and thus lead to weakness, but there are many ways to prevent this, so let`s dive in!

What happens to the Pelvic Floor during Pregnancy and Birth?

With a growing baby inside your body, the pelvic floor has to support much more than usual. This is very demanding, and without some help could lead to some unwanted phenomena like incontinence, lack of sensation during intercourse, and in more severe cases uterine prolapse.

Imagine you had a cloth that was very thin and unelastic, and you put in something heavy for quite a long time… what would the cloth look like afterward? Yes, exactly. That is why YOUR cloth, aka your pelvic floor, has to be strong AND elastic to withstand the growing weight.

How does Weakness in the Pelvic Floor show?

The fastest sign of a weak pelvic floor may be that you lose a bit of pee when you have to cough, sneeze, or laugh. You may have difficulty reaching the toilet in time, and you may have less sensation in your vagina.

Preventing Weakness

It is always better to prevent a certain condition than deal with it afterward.

In this case, a simple and gentle workout during your pregnancy is a game changer! I promise it won`t take much of your time because I know time is always tight. You don’t need any gear or supplies besides a simple mat. AND you get included in all the other physical and mental benefits from the exercise!

Some ways to strengthen your pelvic floor are:

  • Walking
  • Swimming
  • Kegel Exercise
  • Yoga

Prenatal Yoga and the Pelvic Floor

Prenatal yoga is particularly beneficial for pelvic floor health for several reasons:

  1. Strengthening the Pelvic Floor Muscles: Prenatal yoga often includes exercises that target the pelvic floor, such as Kegel exercises or certain poses like
    • Table top pose
    • Childs pose
    • Pelvic tilts
    • Downward dog
    • Squats
    • ridge Pose
  2. Improving Flexibility and Relaxation: Yoga poses that stretch the pelvic area, like Pigeon Pose and Squats, help improve flexibility and encourage relaxation of the pelvic floor muscles. This balance between strength and flexibility is essential for a smooth and less painful labor and delivery.
  3. Enhancing Blood Circulation: The gentle, flowing movements in prenatal yoga improve blood circulation in the pelvic region. Better circulation helps nourish the muscles and tissues, reducing the likelihood of swelling, pain, and discomfort during pregnancy.
  4. Promoting Mind-Body Awareness: Prenatal yoga encourages mindfulness and awareness of the body, including the pelvic floor. This awareness can help you consciously engage or relax your pelvic floor muscles during labor, potentially making childbirth easier and reducing the risk of tearing.
  5. Preparation for Labor: Prenatal yoga teaches relaxation and breathing techniques that can help during labor. A strong, flexible, and relaxed pelvic floor can aid in the baby’s descent through the birth canal, making the birthing process smoother and more efficient.

By incorporating these practices into your routine, you’re setting a strong foundation for a healthy pregnancy, delivery, and postpartum recovery.

Diaphragmatic Breathing

Yes, you heard right- a simple breathing exercise that contributes to your pelvic floor health. And of course to your well-being in many other dimensions! (Just one of them is a reduced risk of preterm birth because of the calming effect of this, but we`ll talk about that another time)

How to do it?

Sit in any comfortable position, put your hands on your belly, and gently breathe in through your nose. Relax and feel your belly and ribs expand. Then exhale through your mouth and gently contract your belly muscles. Imagine pulling your belly button towards your spine and hugging your baby inside. That`s it! Practice for a few minutes daily for best results!

Postpartum Recovery

A healthy pelvic floor can contribute quite a lot to your postpartum recovery!

Doing exercise during pregnancy is the best way to take care of yourself to ensure a healthy pregnancy, birth AND post-partum.

But even if you did not do anything for your pelvic floor up front and now are aware you should, you can start diaphragmatic breathing and Kegels anytime you feel like it after birth! And it will definitely help you achieve a faster and smoother recovery.

So what are the 5 facts?

  1. Weakness in the pelvic floor muscles is preventable!
  2. You will not necessarily suffer from incontinence even if you have been through multiple pregnancies
  3. In prenatal yoga poses you passively strengthen your pelvic floor even without “doing your Kegels”
  4. During post-postpartum recovery you can still strengthen your pelvic floor muscles if you did not do it while pregnant.
  5. A healthy pelvic floor is important for a healthy pregnancy, healthy birth and smooth post-partum recovery.

Enjoy this prenatal yoga flow for a healthy pelvic floor!

The takeaway…

There is no way around exercise. it is just necessary for a healthy body and mind. As I said above most physical activity exercises the pelvic floor passively which is already good!

Daniela KnaanUX/UI Designer at - Adobe