What is the Pelvic Floor?
WHAT IS THE PELVIC FLOOR AND WHY IS IT SO IMPORTANT?
You may or may not be familiar with your pelvic floor muscles, but they play a crucial role in your overall health. The pelvic floor is made up of several muscles that line the inside of your pelvis. Their main job is to support your pelvic organs (bladder, uterus, and bowel) and help maintain continence.
During pregnancy, your pelvic floor muscles have to work even harder to support the added weight of your growing baby. Just like any other skeletal muscle in your body, your pelvic floor muscles need specific training to stay strong and functional.
HOW DO YOU KNOW IF YOUR PELVIC FLOOR IS WEAK?
If your pelvic floor is weak, you may experience symptoms of pelvic floor dysfunction. These can include bladder leakage when coughing or sneezing, difficulty reaching the bathroom in time, or a feeling of heaviness, especially towards the end of the day.
A proper pelvic floor contraction involves three key elements:
A strong and smooth squeeze
The ability to hold the contraction
Prompt and complete relaxation after each squeeze
By training your pelvic floor muscles, you can improve their function and reduce these symptoms.
HOW DO YOU STRENGTHEN YOUR PELVIC FLOOR?
Just like any other muscle in your body, your pelvic floor follows the same principles of strength training. To see improvements in its strength, aim to complete pelvic floor exercises 2-3 times per week for at least 12 weeks.
Try this:
Lie on your back or side, and gently engage your pelvic floor muscles. To help you get the right feeling, imagine trying to stop the flow of urine, doing up the fly on your jeans, or even trying to "drink" a thick shake through your vagina.
It's important to have a pelvic floor muscle assessment because research shows that up to 60% of women incorrectly activate their pelvic floor muscles. An assessment ensures you're using the correct technique and targeting the right muscles.
WHAT ARE THE MOST COMMON PELVIC FLOOR ISSUES?
Urinary incontinence
Faecal incontinence
Pelvic organ prolapse
Pain with intercourse/internal assessments
WHEN SHOULD YOU START DOING PELVIC FLOOR EXERCISES?
The sooner, the better!
When it comes to pregnancy, it's always better to be proactive than reactive.
Throughout your pregnancy, your pelvic floor muscles are working overtime to support the weight of your growing baby. That's why pelvic floor muscle training is so important. In addition to strengthening these muscles, it can help to:
Prevent bladder leakage during pregnancy and postpartum
Reduce the risk of birth injury (such as perineal tears)
Shorten the duration of labor
Lower the likelihood of needing instruments for delivery (e.g. vacuum/forceps)
Decrease the risk of pelvic organ prolapse
By prioritising pelvic floor health, you’re setting yourself up for a smoother pregnancy, labor, and recovery.
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