Have you ever noticed how jumping, sneezing, or laughing feels different after having a baby? If so, you’re not alone. Many postpartum women experience this, and the answer might lie in their pelvic floor. But what exactly is the pelvic floor, and why is it so important? By the end of this post, you’ll understand its role and feel confident taking your first steps toward recovery.
Anatomy 101: Meet Your Pelvic Floor
Your pelvic floor is more than a buzzword; it’s a vital part of your body. Picture a group of hammock-like muscles at the base of your pelvis. These muscles play key roles in:
- Supporting organs like your bladder, uterus, and rectum.
- Controlling urinary and fecal continence.
- Stabilizing the lumbar spine and pelvis.
- Enhancing sexual function.
- Managing abdominal pressure and sacroiliac joint stiffness.
The pelvic floor is primarily composed of slow-twitch muscle fibers, which provide endurance for daily function. However, it also needs strength for sudden demands like sneezing or laughing. These muscles work in layers:
- Superficial layers: Help with continence through a squeezing motion.
- Deepest layer: Provides a lifting contraction, offering support to your pelvic cavity.
Think of the pelvic floor like a trampoline. When relaxed, it moves downward (like a trampoline bending). When contracted, it lifts upward. This natural movement also coordinates with your breathing. During inhalation, the pelvic floor relaxes slightly (like descending to the basement of a house). As you exhale, it returns to the ground floor, and with a conscious contraction, it can “rise” to higher levels.
The Pelvic Floor’s Impact on Postpartum Recovery
During pregnancy, your pelvic floor carries an extra load as your baby grows, which can stretch and strain the muscles. Even if you had a C-section, the weight of pregnancy alone impacts these muscles. For women who deliver vaginally, about 60-70% experience perineal trauma requiring stitches. This trauma takes time to heal and may affect how well your pelvic floor functions.
The good news? Recovery starts with reconnection.
Reconnect With Breathing
Reconnecting begins with a simple but effective breathing exercise. Here’s how:
- Lie comfortably and place your hands on the sides of your rib cage.
- Inhale deeply, feeling the breath move down into your pelvic floor and allowing your ribcage to expand outward 360 degrees. Allow everything to relax, including your pelvic floor.
- Exhale, gently squeeze your pelvic floor muscles (as if stopping the flow of urine), and lift them upward.
- Bring your ribs down and in with abs flattening as a unit.
- Keep your hip flexors, glutes, and back relaxed throughout.
Exhaling should take twice as long as your inhale.
Whether you’re 1 week or 20 years postpartum, it’s always the right time to start your healing journey.
From Breathing to Functional Strengthening
Once you can contract and fully relax your pelvic floor consistently, you can progress to incorporating these movements into functional exercises like squats. Functional strengthening is where the magic happens, helping you return to activities you love without symptoms like leakage, pelvic pain, or heaviness.
Tip: While exercising, avoid holding your breath or bearing down. This ensures your core and pelvic floor work together safely.
A Strong Pelvic Floor = Freedom to Move
By now, you’ve learned what the pelvic floor is, why it’s crucial for postpartum recovery, and how to start reconnecting with these muscles. Your body has done something incredible by bringing new life into the world. Your postpartum journey is unique, and healing takes time. With the right tools, you’ll regain the strength and freedom to move confidently.
Want more step by step exercise instruction and expert guidance? Grab my free First Postpartum Workout to continue building your foundation. For more insights and support, join my email list and stay connected on your journey to strength and wellness.
