Let's talk Pelvic Floor Muscles!

by Stephanie Rodriguez on April 9, 2020

Let's talk about Pelvic Floor Muscles!

But, first, what are Pelvic Floor Muscles and why are they so important during pregnancy and birth?

Pelvic floor muscles are found at the base and lower opening of your pelvis. It is placed and layered together almost mimicking a trampoline. It provides optimal support that holds together all of your pelvic organs, such as; the bladder, intestines, the uterus, the rectum, and the anal canal. It also gives you the voluntary option to hold your pee in or your bowel movements. But, the major news is the role it plays during birth. The pelvic floor muscles resist the descent of the baby gradually allowing the baby to rotate forward to navigate through the pelvis. Therefore, all that pressure and weight are pressed upon your pelvic muscles and in turn causing pressure onto your perineum ( the perineum is located in between your vagina and anus). By relaxing, strengthening, and toning those muscles will minimize tearing, minimize pelvic floor damage, and will help you better relax those muscles while having a vaginal birth.

So, now that we know where pelvic floor muscles are and their overall and general role during pregnancy and birth. The next question is, how do we strengthen these muscles?

Well, I am no pelvic floor therapist but that would be my first recommendation.

Go see a Pelvic Floor Therapist! You'll thank me later, especially if you have had some pelvic floor damage previously or you are an athlete and have trouble relaxing that area due to tightness. Other than a pelvic floor therapist or a physiotherapist what are some things you can do right now? Like right, right, right now haha?

Well, a fave exercise of mine is kegels. I love Kegels for the simple fact that they are easy to do and you can pretty much do them anywhere. You can do them while you binge-watch all the " 'Rona TikToks", or while you wait in line at Target!

The point is, everywhere and anytime is the perfect time to do Kegels. Medical journals and health organizations like the ACOG (American College of Obstetricians and Gynecologists) recommend kegels for the many benefits they can offer. Kegels are an exercise that you can do regardless if you're pregnant or not, regardless of what stage you are in your pregnancy, and, can even get back to it after birth to regain strength. Of course, speak to your health care provider and medical team to see when would be the right time for you to start with your unique dynamic.

Benefits from Kegel exercises:

• Can minimize perineal tear

• Can minimize pelvic floor damage

• Help prevent urinary incontinence

• Helps prevent hemorrhoids after birth

• Strengthens and tones your pelvic floor muscles

• Lowers your risk of pelvic organ prolapse

• Strengthens pelvic floor muscles after birth

• Helps prevent fecal incontinence

• Helps lower back pains

Now, how do Kegels work you ask?

Well, they are simple. You hold for 10 seconds and then you release. You can do them 10 times, holding for 10 seconds, releasing for as long as you would like, at least 3 times a day. You can increase as time goes on based on your strength. I would not recommend doing these exercises while urinating, if for the sole purpose of finding your pelvic floor muscles it's good as long as it's kept at a minimum, it can cause more harm than good. The way you can picture this exercise is by pretending your vagina is scooping up a marble, holding it, and then releasing it. The letting go or the relaxing part after you hold is just as important as the holding part. So take your time to tune into the feeling of relaxing those muscles and don't forget to breathe. Another great way to know if you are doing it correctly is if you place a clean finger inside your vagina and try to squeeze it leaving your thighs and buttocks relaxed.

There are also some fun tools you can add to your kegel experience. Some of these tools are:

• Yoni ( Kegel) eggs: come in various colors

• Crystal Massage Wand: usually comes in quartz

I can't wait to hear all the cool places and ways you guys incorporate Kegels into your daily routine!

Happy Kegels!

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