Taking Control of Pelvic Floor Health

Taking Control of Pelvic Floor Health

October 4, 2024 FIT4MOM x Jessica Maurer

Motherhood is full of surprises, but one thing that should never be considered “normal” is peeing on yourself. Whether it’s a little leak when you laugh, sneeze, or jump, this common but often unspoken issue can be improved. Many moms are told that leaking urine after childbirth is just part of the package, but that couldn’t be further from the truth. It’s a sign that your pelvic floor needs attention, and the good news is that it can be addressed with the right care and exercises.

The pelvic floor is a group of muscles that support your bladder, uterus, and bowels. During pregnancy and childbirth, these muscles can stretch and weaken, which can lead to issues like urinary incontinence (peeing when you don’t intend to). If left unchecked, this weakness can persist or worsen over time, but you can regain strength and control with the right attention.

3 Things You Can Do to Improve Pelvic Floor Health

Incorporate Pelvic Floor Exercises into Your Daily Routine: Pelvic floor exercises are one of the best ways to strengthen those muscles. These exercises involve contracting and relaxing the pelvic floor muscles to improve their tone and function.

Imagine your pelvic floor is an elevator. As you exhale, close the doors and lift the elevator as you find a slight contraction in your core muscles. Now, inhale as you expand your belly, ribs and back, lower the elevator back down, and open the doors as you do so. Continue to link the breath to the pelvic floor and core activation.

Practice 360-Degree Breathing: Deep breathing, especially diaphragmatic breathing, can significantly impact pelvic floor health. When you breathe deeply, your diaphragm and pelvic floor work together to balance tension and relaxation. Shallow breathing, on the other hand, can lead to increased tension and strain on the pelvic floor.

To feel 360-degree deep breathing, place one hand on your belly button and the other on your rib cage. Now, inhale; you should feel both of your hands move outward. If you only feel the belly button hand move forward, you are not fully breathing. Try again as you intend to expand your rib cage outward. Do you feel a difference?

This technique can help calm your nervous system, reduce stress, and increase your oxygen intake.

Consult a Pelvic Floor Physical Therapist: If you’re experiencing frequent or severe leakage, it’s essential to seek professional help from a pelvic floor physical therapist. These specialists can assess your pelvic floor muscles and create a personalized plan to address any weakness, tension, or dysfunction. They may use techniques such as manual therapy, biofeedback, or specific exercises tailored to your needs. A pelvic floor physical therapist can be a game-changer, helping you regain control, confidence, and strength in your body.

3 Things You Shouldn’t Do

Don’t Ignore It: Many moms are told that leaking is just a “normal” part of motherhood, especially after giving birth. While it’s common, it should not be brushed off. Ignoring pelvic floor issues can lead to further complications, including increased incontinence, pelvic organ prolapse, and even pain. The sooner you address your pelvic floor health, the easier it will be to improve your symptoms and prevent long-term issues.

Don’t Hold Your Breath During Workouts: Many women unconsciously hold their breath during exercises, especially during heavy lifts or core workouts. This can increase intra-abdominal pressure, placing extra strain on the pelvic floor. Instead, focus on controlled breathing throughout your movements, especially during exertion. Exhale as you lift, push, or pull, and keep your breath steady to avoid unnecessary pressure on your pelvic floor.

Don’t Overdo High-Impact Exercises Too Soon: Jumping back into high-impact activities like running or jumping jacks too soon after giving birth can strain the pelvic floor, especially if it hasn’t fully recovered. While exercise is important, taking it slow and gradually rebuilding your strength is essential, focusing on low-impact exercises first. Listen to your body and make modifications as needed. High-impact exercises should only be reintroduced once you feel confident in your pelvic floor strength and control.

Are you ready to return to fitness after birth? We can help you decide here.

How FIT4MOM Supports Your Pelvic Floor Health

At FIT4MOM, we understand that pelvic floor health is a crucial aspect of every mom’s fitness journey. That’s why all of our instructors are trained on how to incorporate pelvic floor strength into their classes. Whether you’re attending a Stroller Strides, Body Boost, or FIT4BABY class, you’ll find that our workouts include movements and cues designed to protect and strengthen your pelvic floor. From proper breathing techniques to mindful modifications, we’ve got you covered every step of the way.

Motherhood is hard enough without feeling judged for what your body is going through. At FIT4MOM, we believe in creating a supportive, inclusive environment where every mom feels comfortable sharing her challenges. Whether you’re struggling with pelvic floor issues or simply trying to find time for yourself, we’re here to support you—no judgment, just community. You’ll never have to feel embarrassed or alone when it comes to addressing common postnatal issues like urinary leakage.

You Deserve to Feel Strong and Confident

Leaking urine may be common, but it mustn’t be your “new normal.” With the right exercises, support, and guidance, you can take control of your pelvic floor health and feel stronger, more confident, and empowered in your body. At FIT4MOM, we’re here to help you on that journey. Our classes are designed with every mom in mind, offering modifications and support catering to your needs.

At FIT4MOM, we’re not just about fitness—building strong, confident, and healthy moms, one step at a time.

WANT TO LEARN MORE?

Bringing new life into the world is a miraculous and life-altering experience, but it's no secret that pregnancy and postpartum can bring a whirlwind of changes to a woman's body. As a fitness professional or health enthusiast, you have the power to support and empower mothers on their journey to a healthy pregnancy, a smoother birth experience, and a robust postpartum recovery.

Ready to make a positive impact on the lives of mothers? Enroll in our FIT4MOM Prenatal & Postnatal Fitness Certification course today!