Amplify! Blog Guest Writer – Kelsey Beach, DPT, CMTPT; Owner of Encore Therapy
*Stay tuned to The Perinatal Podcast – Dr. Beach will discuss this and more on a future episode!*
Hey there, fellow mamas-to-be and anyone curious about the magical world of pregnancy! Today, let’s dive into a topic that might not be the most glamorous, but is oh-so-important: your pelvic floor. Yep, that’s right, we’re talking about the muscles down there that hold everything in place and play a huge role during pregnancy. So grab a comfy seat (or a squishy exercise ball), and let’s chat about why your pelvic floor deserves some major love during this exciting journey.
The Pelvic What Now?
Okay, let’s start with the basics. The pelvic floor is like the unsung hero of your body. It’s a group of muscles that stretch like a hammock from your pubic bone to your tailbone, providing support to your bladder, uterus, and bowels. These muscles do a lot more than you might think – they help you control your pee and poop, support your growing baby bump, and even contribute to pleasurable sensations during intimate moments. So, yeah, they’re pretty darn important.
Pregnancy & Your Pelvic Floor: BFFs in the Making
Here’s the deal: your pelvic floor goes through a lot during pregnancy. As your baby bump grows, these muscles are under increased pressure. Plus, hormonal changes can impact their tone and function. So, taking care of your pelvic floor is like giving it a big, cozy hug during this adventure.
Things I Wish More Women Knew About the Pelvic Floor During Pregnancy:
- Kegels are NOT Your Superpower: You might have heard about Kegel exercises, and they’re like your pelvic floor’s personal trainer. Regular Kegels can help strengthen these muscles, which can reduce the risk of leaks (yep, we’re talking about sneeze-induced accidents) but they do NOT make your labor easier. What you need to learn is how to properly lengthen your pelvic floor to push our your baby.
- Move & Maintain: Pregnancy is not the time to be lifting weights to hit a PR, or the time to sign up for your first marathon. Give your pelvic floor a good maintenance program with the movements you already have in place.
- Hello, Hips: Your hips are like a secret gate keeper with your pelvic floor. If your hips are sticky, your pelvic floor is sticky. Gentle hip mobility through your pregnancy can actually help strengthen these muscles and improve their flexibility, which is super handy for labor and delivery.
- Get to Know Your Body: Familiarize yourself with what feels normal for your pelvic floor. If you notice any sudden changes like pain, discomfort, or persistent leaks, don’t hesitate to chat with your healthcare provider.
- Avoid Constipation: Seriously, it Matters: Straining on the toilet can put unnecessary stress on your pelvic floor. Load up on fiber-rich foods, drink plenty of water, and stay active to keep things moving smoothly.
- Breathe Like a Pro: Yep, even breathing can help your pelvic floor. Learning to take deep, diaphragmatic breaths can encourage relaxation in these muscles and prevent unnecessary tension.
- Prenatal Yoga is Your BFF: Prenatal yoga isn’t just about striking cool poses. It’s fantastic for strengthening your pelvic floor, improving flexibility, and practicing those relaxation techniques.
- Postpartum Care Starts Now: A strong pelvic floor doesn’t stop being important once the baby arrives. It’s essential for postpartum recovery too. So, the work you put in during pregnancy will pay off in the long run.
So, there you have it, mama! Your pelvic floor might not be the most glamorous topic, but it’s a powerhouse that deserves all the attention. As you navigate the wild ride of pregnancy, don’t forget to show your pelvic floor some love. From pelvic floor strengthening/lengthen, deep breaths to yoga sessions, taking care of these muscles can make a world of difference. Here’s to a healthy pelvic floor and a smoother journey through pregnancy!
Find Dr. Beach!
Website: linktr.ee/encoretherapykc
Instagram: https://www.instagram.com/encoretherapykc/
Many thanks to Dr. Beach for sharing your intellectual and emotional labor with the Amplify Wellness Crew! -Meg
Amplify Wellness with Meg Duke 