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Pelvic Floor

During Labour the baby descends down the birth canal and the pressure of the head against the pelvic floor will be all the more effective than the muscle is toned, and hence more responsive.

In addition, as you develop your body awareness of this part of the body – generally taken for granted up to now – you are becoming able to purposely release, relax and loosen this muscle using your breathing on the exhale.

We need to learn to contract the pelvic floor so that we are able to relax it. Most exercises include contraction and releases. Ideally we should train the body to release on the exhale, which is what naturally occurs during breathing: on the exhale the diaphragm relaxes back up towards the rib cage and the pelvic floor domes back in toward the body. As we inhale the diaphragm extends towards the floor and so does the pelvic floor

Also note that it is common in Yoga and during exercise to lift the Pelvic floor muscles on the exhale while tightening the transverse abdominals: this is to hold in energy and provide support for the core muscles and back. The hold can be maintained as we continue to breathe normally. You can benefit from this practice to help keep the weight of your bump hugged in to avoid pulling on the lower back.

Pelvic Floor Facts

Pelvic Floor exercises can be practiced on all fours or sitting up or standing. As we aim to practice 50-100 contractions/releases per day, it makes sense to take advantage of times when you are sitting in the car at the traffic light or standing in a queue.

Pelvic Floor

This is the one exercise that you can resume immediately after birth to promote healing in the area.

Improved pelvic floor muscles also help in:
• Supporting extra weight that you are likely to experience during pregnancy
• Healing the perineum after you have given birth to your baby. It does so by increasing the circulation of blood into this region.
• Help with regaining full bladder control, the bladder being subjected to much pressure and stress in the last few months of pregnancy and during the birthing process

All about the pelvic floor

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