Pelvic Floor - What you need to know
The pelvic floor…
A muscle group we are pretty darn passionate about!
The pelvic floor is an incredible group of muscles that unfortunately doesn't get the limelight it deserves!
Pelvic health is a topic that doesn't get talked about anywhere near as much as it should, with 1 in 3 women experiencing pelvic floor problems after having a baby.
It’s very common but it’s not normal and if you are experiencing issues there is help available and things that you can do.
Okay... let's get into the things you need to know about the Pelvic floor
So…. What is the Pelvic Floor?
The Pelvic Floor is made up of layers of muscle that stretch between the tailbone (coccyx), pubic bone and both sit bones. (We often say to our clients think of it like a diamond.) These muscles are literally a floor to your body supporting and keeping your internal organs in place - your bladder, bowel and uterus.
See why we get passionate about it! Pretty important job right!?
When our pelvic floor is functioning we we should be able to voluntarily relax and contract it. Often women worry so much about having a strong pelvic floor but being able to relax it is just as important!
Check out this image for a great visual cue and then meet us below…
Why and when should I be doing my pelvic floor exercises?
Pelvic floor exercises are so important!
Often women think that they only need to do their pelvic floor exercises during pregnancy or for a short while after they have had a baby...... but just like another muscles in the body if we don’t use it, it wont remain strong and function well. Our Pelvic floor is exactly the same!
What are some signs that I might have some issues going on with your pelvic floor?
Leaking urine when you laugh, cough, sneeze, jump or during other forms of exercise
A frequent need to urinate
Trouble emptying your bladder or bowel
Passing wind on accident
Pelvic pain
Constant lower back pain
A dragging feeling in the pelvis
Heaviness
Trouble keeping in a tampon
A bulging feeling
Should I be thinking about my pelvic floor when I am exercising?
Yes absolutely!
It is super important, especially post-baby that you exercise safely for your pelvic floor.
When you are returning to exercise ensure that you are doing so under the guidance of a trainer or a programme that has studied postpartum exercise. NOTE: It’s not covered in most personal training qualifications so don’t be scared to ask - you totally should!
What can you do to improve the function of your Pelvic Floor?
Book in with a Pelvic Floor Physiotherapist. This is one of the best investments you’ll make in yourself. It’s the only way to have a really good detailed understanding of what’s happening with your pelvic floor and is the only way to really know if you are doing your pelvic floor exercises correctly.
Join us for some She Restores classes! Every week we bring a new workout specifically to members wanting to work on setting the foundations postpartum - improving the function of their pelvic floor and core. We teach you how to do your pelvic floor exercises and heaps more!
Remember once postpartum always postpartum and it’s never too late to improve any symptoms you might be experiencing!
Ren & Jen x
Helpful links
Join the membership and access our workouts! Just $16 per month
Listen to the podcast: “Pelvic Organ Prolapse - Let’s talk about it!”
Listen to the podcast: “Fit & Fabulous Pregnancy - Ren & Jen’s Top 10 Tips”
Blog: Prolapse 101