Why Strengthening Your Pelvic Floor Matters During Pregnancy
Key Takeaways:
Childbirth Preparation: Strengthening the pelvic floor during pregnancy enhances comfort and promotes long-term pelvic health.
Holistic Movement: Pelvic floor exercises, including mindful breathing, Pilates, and functional movements, support pregnancy and postpartum recovery.
Empowerment Through Personalized Care: Personalized care and guidance can empower expectant mothers to navigate their pregnancy journey with increased resilience and confidence.
Among the myriad of changes your body goes through during pregnancy, one crucial area that often requires special attention is your pelvic floor. Located between the tailbone and the pubic bone inside the pelvis, this group of muscles plays an invaluable role throughout pregnancy and beyond. At The Lifted Lotus, we understand that cultivating awareness and strength in your pelvic floor is foundational for a positive childbirth experience. Our empowering, inclusive approach is designed to support you through this transitional life stage, ensuring you feel confident and connected to your body.
By engaging in the proper pelvic floor exercises during pregnancy, you can promote healthier outcomes for both labor and postpartum recovery. Read on to find out why these exercises matter and how they can be seamlessly integrated into your daily routine.
How Pregnancy Affects Pelvic Floor Muscles
Pregnancy is a time of profound physical transformation, and the impact on your pelvic floor muscles is particularly significant. These muscles form a supportive hammock for the uterus, bladder, and bowels, adapting throughout pregnancy to accommodate the growing baby. As your pregnancy progresses, the pelvic floor bears increased weight and pressure, which can lead to strain, instability, and changes in function if not properly supported.
Hormonal Shifts And Pelvic Floor Adaptation
Hormones play a key role in preparing the body for childbirth. Relaxin, a hormone released in higher amounts during pregnancy, increases the elasticity of muscles and ligaments to make space for your baby and prepare the pelvis for labor. While this flexibility is essential, it can also leave the pelvic floor more vulnerable, potentially leading to:
Urinary Incontinence: Increased pressure on the bladder may cause leaking, especially in the later stages of pregnancy.
Pelvic Pain Or Discomfort: Changes in posture and muscle tension can contribute to discomfort in the pelvis, hips, and lower back.
Core Dysfunction: As the abdominal muscles stretch, the deep core and pelvic floor muscles may weaken, affecting posture and stability.
Proactive Steps For Pelvic Health During Pregnancy
Rather than relying solely on rest and warm compresses to soothe pregnancy pains, seeking professional help can provide targeted care. At The Lifted Lotus, we offer a Pregnancy & Birth Preparation Bundle for women who have minimal pelvic floor concerns and would like a tailored experience to ask questions and learn about how to prepare for their baby’s arrival. For those who would like to receive pelvic floor therapy for their body’s changing needs, we offer:
Gentle, Adaptive Exercises: Movement strategies that strengthen and relax the pelvic floor in alignment with your body’s natural adaptations.
Breathwork And Core Engagement: Techniques that help coordinate the diaphragm, deep core, and pelvic floor for better stability and control.
One-On-One Pilates: Private Pilates sessions designed to support posture, reduce discomfort, and prepare the body for labor.
Reinforcing your pelvic floor during pregnancy is an investment in both your current and long-term health. By incorporating these mindful practices, you can lay the foundation for a smoother labor and delivery process.
Benefits Of Strengthening Your Pelvic Floor During Pregnancy
Preparing your pelvic floor for pregnancy can have lasting benefits. Strengthening these muscles not only addresses immediate concerns like core instability but also contributes to long-term strength and well-being.
Increased Support For A Growing Belly
As your baby develops, the added weight places pressure on the pelvic floor, which supports the uterus, bladder, and bowels. Giving focused attention to these muscles:
Reduces Incontinence: Strengthens pelvic floor endurance to improve bladder control and minimize leaks.
Minimizes Pelvic Discomfort: Stabilizes the core and lower back, reducing strain and easing pregnancy-related aches.
Promotes Better Posture And Alignment: Supports overall body mechanics to alleviate tension and improve comfort throughout pregnancy.
Easier Labor And Delivery
When the time comes to welcome your little one into the world, a strong and flexible pelvic floor plays an integral role in the birthing process. Here’s a few reasons why:
Improves Muscular Endurance And Control: Enhances strength and stamina, making labor more efficient and manageable.
Reduces Risk Of Tearing: Increases tissue elasticity and relaxation, helping the pelvic floor adapt during childbirth.
Supports Pushing Efforts: Ensures coordinated movement between the pelvic floor and core muscles for a more effective vaginal delivery.
Smoother Postpartum Recovery
Beyond birth, the benefits of a well-conditioned pelvic floor extend well into the postpartum period. During this time, you’ll want to tend to your pelvic muscles with care, as they’ve undergone significant stress and require targeted attention to regain their strength and function. With the help of one of our Pelvic Health Occupational Therapists, you’ll recover faster, allowing you to get back to living a life you love. Here’s how:
Aids In Core Stability: Supports healing from abdominal separation (diastasis recti) and restores postural alignment.
Reduces Risk Of Postpartum Incontinence: Maintains pelvic muscle strength to improve bladder control.
Promotes Long-Term Pelvic Health: Prevents issues like prolapse, persistent pain, and pelvic floor dysfunction.
For structured postpartum support, The Lifted Lotus offers a Postpartum Healing Bundle, which includes a 90-minute initial evaluation and four follow-up sessions that focus on understanding hormonal changes during postpartum, healing from any potential birth wounds (perineal tear or c-section), and returning to safe movement. This comprehensive approach ensures you have the guidance, care, and tools needed to rebuild strength and restore balance in the fourth trimester and beyond.
Safe Ways To Strengthen Your Pelvic Floor
At The Lifted Lotus, we focus on safe, holistic techniques that support both strength and relaxation, ensuring that your pelvic floor remains resilient and adaptable throughout pregnancy.
Mindful Breathing: Building Awareness And Connection
Breathwork is a gentle yet powerful tool to help reduce muscle tension, improve coordination, and create a deeper awareness of the body’s natural rhythms. During pregnancy, mindful breathing engages the pelvic floor without strain, providing a sense of control and calmness. While everyone responds differently to conscious breathing, receiving pelvic floor therapy at The Lifted Lotus can help you identify techniques that work best for your needs. Here are some ways you can incorporate this accessible practice into your daily routine:
Diaphragmatic Breathing: Sitting or lying comfortably, place one hand on your chest and the other on your belly. Inhale deeply through your nose, allowing your belly to rise while keeping your chest still. As you exhale, gently engage your pelvic floor muscles, imagining a slow upward lift. This breath-to-movement connection strengthens the pelvic floor while promoting relaxation.
4-7-8 Breathing: Inhale deeply through your nose for four counts, hold your breath for seven counts, and slowly exhale through your mouth for eight counts. This deep relaxation technique helps regulate the nervous system, reducing stress and tension in the pelvic floor.
Box Breathing: Inhale for four counts, hold for four counts, exhale for four counts, and pause for four counts before repeating. This structured breathing method promotes stability and control, making it a helpful practice for both pregnancy and labor.
Pilates: Strengthening With Stability And Control
Pilates is a safe, full-body approach to building core strength during pregnancy and postpartum. At The Lifted Lotus, private Pilates sessions respect your unique physical condition, energy levels, pain points, and goals. We do our best to help expectant mothers move with confidence. Here’s how Pilates can support you:
Core Strength And Flexibility: Controlled, low-impact movements help build core stability while ensuring safe pelvic floor engagement.
Posture And Alignment Support: Focusing on proper alignment reduces strain on the lower back and hips, which are commonly affected by pregnancy.
Customized Modifications: Sessions are adapted for each trimester (including postpartum), ensuring exercises remain comfortable and responsive to your body’s changes.
Functional Movements: Integrating Strength Into Everyday Life
Rather than isolating the pelvic floor with repetitive exercises, functional movements train your body for real-life activities like lifting and bending. At The Lifted Lotus, we emphasize practical techniques that reinforce natural strength and coordination. Here’s how functional movement can support your pelvic health:
Postural Adjustments: Small shifts and proper spine alignment help minimize unnecessary strain and promote balanced muscle engagement.
Everyday Strength-Building Techniques: Learning proper lifting mechanics and movement patterns prevents injury and supports the pelvic floor.
Movement Strategies For Labor Preparation: Squatting and deep core engagement can improve muscle endurance and flexibility, making labor more efficient.
At The Lifted Lotus, we recognize that every pregnancy is unique. We are dedicated to facilitating a warm, affirming environment in our studio, where you can rebuild your strength at a pace that feels right for you.
Final Thoughts
By prioritizing your pelvic floor health during pregnancy, you’re contributing to an easier delivery, faster postpartum recovery, and long-term well-being. For women in Williamsburg, Brooklyn or the surrounding areas, The Lifted Lotus offers personalized pelvic floor therapy and pre/postnatal support to help you successfully transition into motherhood. Book an appointment or contact us today to set the stage for a healthier, more empowered you!
Read More:
Breaking Down The Causes Of Pelvic Floor Dysfunction With Williamsburg-Based Care
Strengthening Your Pelvic Floor In Williamsburg: How Long Does It Really Take?
Frequently Asked Questions About Pelvic Floor Exercises In Pregnancy
How often should I do pelvic floor exercises?
If you feel up to it, engaging in daily pelvic floor exercises is recommended for optimal benefits. Regular practice helps in building strength and endurance, preparing your body for the changes and challenges of pregnancy and childbirth. However, it's essential to listen to your body and adjust frequency based on your own comfort and needs.
Are there any risks to strengthening the pelvic floor in pregnancy?
When performed correctly and under the guidance of a professional, pelvic floor exercises are safe and beneficial during pregnancy. At The Lifted Lotus, our approach focuses on gentle and functional exercises to avoid risks.
Can a strong pelvic floor make childbirth easier?
Yes, a well-conditioned pelvic floor can provide better support for the growing uterus, assist in maintaining posture, and potentially ease the process of childbirth. By engaging in holistic pelvic floor therapy, you're preparing your body for a smoother labor experience.
What's the best way to locate my pelvic floor muscles?
The best way to locate your pelvic floor muscles is by concentrating on the area you would use to stop the flow of urine. During our sessions at The Lifted Lotus, we emphasize the connection between breath work and pelvic floor engagement, ensuring you can identify and strengthen these muscles effectively.
When should I start pelvic floor exercises?
Starting pelvic floor exercises early in your pregnancy is ideal. Our Pregnancy & Birth Preparation Bundle is designed to guide you through all stages, providing personalized support to make sure you're effectively engaging your pelvic floor muscles.
Is it too late to start pelvic floor exercises in the third trimester?
It's never too late to start pelvic floor exercises! At The Lifted Lotus, our empowering and understanding approach ensures that you receive the support you need, regardless of which trimester you’re in. Strengthening your pelvic floor can have significant benefits for both labor and postpartum recovery.
