Lets Talk About The Pelvic Floor

Welcome to a topic that might not be on everyone's daily agenda but really should be. One that lots of people don’t talk about but is increasingly important for overall and long-term well-being: pelvic floor exercises.

As a yoga teacher with over a decade of experience teaching women and a mother to 3 boys (all of whom were big babies!) I’m here to tell you pelvic floor exercises are not an optional extra, they make a world of difference to your health and quality of life and how you feel about yourself and all that your body can do. I strongly believe they are an important part of your self-care and dedicating a few minutes a day to strengthening and relaxing your pelvic floor will repay you a hundredfold in the short and long term! 

What are pelvic floor muscles?

The pelvic floor refers to a group of muscles located at the bottom of your pelvis, akin to a supportive hammock, holding your pelvic organs (bladder, uterus, and rectum) in place. These muscles play a vital role in various bodily functions, including urinating, bowel control, sexual activity, and providing support to your pelvic organs.

So why do pelvic floor exercises matter?

1. Pregnancy and postpartum recovery

For pregnant women and new mums, pelvic floor exercises are particularly important. During pregnancy, the weight of your growing baby in the uterus can strain the pelvic floor muscles, leading to issues like urinary leakage and pelvic pain. Doing pelvic floor exercises throughout pregnancy can help prepare these muscles for childbirth while also speeding up  recovery postpartum. Try doing daily pelvic floor exercises throughout your pregnancy until around 37-38 weeks when you just want to focus on breathing and relaxing this group of muscles in preparation for birthing your beautiful baby. Once your baby is here you can restart those exercises straight away. Don’t be in shock when you literally can’t feel the engagement - those muscles worked their arse off in your pregnancy and birth but a consistent, daily pelvic floor exercise routine will get you feeling them again and let me stress this daily routine is for life now not just the baby stage!

2. Controlling the flow of urine

One of the primary functions of the pelvic floor muscles is to support the bladder and control the flow of urine. Weak pelvic floor muscles can lead to urinary incontinence, characterised by leaks or involuntary loss of urine. Many new mums have a problem with bladder control and pelvic floor exercises can help reduce the risk of embarrassing leaks. It’s this point that got me so obsessed with female pelvic floor health. I’m ashamed to say I paid little to no attention to my pelvic floor throughout my first pregnancy and was then in utter shock when I really struggled with leaking, especially after birth. I could barely make it to the toilet in the early days and boy was I scared of sneezing, not ideal when you have a winter baby! If this resonates with you at the moment don’t be hard on yourself - like lots of things so little is said to pregnant and postnatal women on this issue. Lemonade is here to change that!

3. Bowel function

In addition to bladder control, pelvic floor muscles also play a role in bowel control. Strengthening these muscles can aid in preventing or alleviating bowel incontinence, constipation, and other bowel-related issues. Optimal muscle tone can help keep bowel movements regular and enhance your digestive health. Over the years I have taught many women who have struggled with bowel movement long after the birth of their baby - with regular pelvic floor work this got better but I promise you preventing this in the first place can save a lot of feeling of worry and sadly, shame. 

4.Sexual health

Pelvic floor exercises can also contribute to enhanced sexual health and sexual satisfaction. Strong pelvic floor muscles can improve vaginal tone, increase blood flow to the pelvic region, and heighten sensitivity.  This in turn leads to more pleasurable sexual experiences for you. Now you might be reading this with a newborn in your arms thinking I couldn’t care less about sex right now but there should come a day in the not so distant future where you do want to enjoy all sex has to offer and your pleasure matters! 

5. Pelvic organ support

Weak pelvic floor muscles may not adequately support your pelvic organs increasing the risk of pelvic organ prolapse—a condition where one or more organs descend from their normal position into the vaginal canal. By strengthening the pelvic floor muscles, you can better support your pelvic organs and reduce the risk of prolapse, enhancing overall pelvic health.

How to Perform Pelvic Floor Exercises

Here is a quick guide to successfully doing pelvic floor exercises

1. Identify your pelvic floor muscles:  Before you can exercise them, you need to know where they are. The next time you urinate, try to stop the flow midstream. The muscles you engage to do this are your pelvic floor muscles.

2. Kegel exercises:  Named after American gynaecologist Dr Arnold Kegel who published a paper in 1942, Kegels are the most common type of pelvic floor exercise and involve contracting and relaxing the pelvic floor muscles. You can do them standing, sitting or lying down.  To perform Kegels, on your exhale tighten your pelvic floor muscles as if you're trying to stop the flow of urine, on your inhale release and relax those muscles. Aim for at least three sets of 10 each day 2-3 times a day. On your final round keep the engagement for a count of 5-10 but don’t hold your breath. Gradually increase the duration of the holds as your muscles strengthen.

3. Incorporate into your daily routine:  Make pelvic floor exercises a part of your daily routine by incorporating them into activities like brushing your teeth, sitting at your desk, or when you first wake up in the morning. By associating them with existing habits, you're more likely to stick to your exercise routine consistently. A top tip is to do them in different positions (standing, seated, lying) so that all the muscles in that hammock are getting strengthened and relaxed. 

4. Seek guidance if needed:  If you're unsure about how to perform pelvic floor exercises correctly or if you're experiencing pelvic floor dysfunction, ask your doctor or midwife for a referral to a pelvic floor physical therapist. They can provide personalised guidance and recommend exercises tailored to your specific needs.

Would you like Lemonade to do more content on the pelvic floor - exercises, videos, audio or more articles? Drop us a DM on instagram or write in the feedback section of our website and let us know! 

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