The pelvic floor muscles are like a “sling” and they cover the area between the front of your pubic bone to the back of your tail bone. They play an important role in supporting your uterus, bladder and bowels.
Your pelvic floor muscles bear the load of your growing baby over your 9 month pregnancy. They are also stretched during birth and will have weakened as a result. Just like strengthening your legs, chest and back muscles, we also need to give attention to our pelvic floor muscles to ensure they have good recruitment pattern, strength and integrity to support the baby, and to be able to return to their normal function and strength after giving birth.
High impact activities during pregnancy can exacerbate the load and stress places on your pelvic floor muscles.
If your pelvic floor muscles are not given the attention and re-training post birth, then this can place you at risk of problems down the track such as incontinence (leaking when you jump, cough, sneeze etc).
We need to train our pelvic floor muscles in 2 ways- for endurance through longer holds and for strength through quick short lifts.
It is important to draw in and lift up when preparing to lift anything such as an older child, your baby, groceries as any “pushing down” can weaken your pelvic floor muscles, especially if you are pregnant.
HOW TO ACTIVATE MY PELVIC FLOOR
The sensation should feel like you are “drawing in” your pelvic floor muscles and “lifting up”. You could envisage the drawing in and lifting up like you are drawing in and lifting up a tampon or if you are pregnant, you could think of drawing in and “lifting your baby towards your heart.” Legs, buttocks and inner thighs should remain relaxed and there will be a gently pulling in of the belly button towards your spine.
Breathe normally through your pelvic floor exercise and ensure you release/let go in between lifts and holds.
Lying on your back, knees bent with your feet flat on the floor hip distance apart.
Relax your glutes (butt muscles) and take a few deep breaths to calm and relax your body.
Take your focus to your pelvic floor muscles as you pretend to stop yourself from urinating, drawing in and gently up. Ensure you are not squeezing your butt muscles or upper abdominal muscles as you do this.
For endurance training, we want to hold this lift for 10 seconds whilst continuing to breathe normally and then gently release the hold.
For strength training, we want to lift and hold, then release. Lift and hold, then release. Perform 10 reps then relax.
Also think about contracting your pelvic floor before you lift, cough and sneeze.
Perform Pelvic floor exercises 2 times per day as a minimum.