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How To Find Your Pelvic Floor Muscles Postpartum

Maintaining both your health and your baby’s well-being while breastfeeding requires a balanced meal plan and proper guidance. If you’re seeking a structured program to help you lose weight safely, consider exploring our courses.

Finding your pelvic floor muscles postpartum can be challenging due to the weakened mental connection between the brain and these muscles after pregnancy and childbirth. The process of pregnancy and delivery can affect the muscles and connective tissues in the pelvic floor, making it difficult to reconnect with them mentally.

Reconnecting with Your Pelvic Floor Muscles

Stopping the Flow of Urine

The first step to reconnecting with your pelvic floor muscles is to try stopping the flow of urine. This attempt can help reestablish a mental connection with the muscles. Even if you can’t completely stop the flow, the effort can help you identify the muscles. This method may be uncomfortable, especially if you feel too weak to perform it effectively.

Engaging Without Glutes

An alternative method is to lie down and practice squeezing from your glutes initially, then gradually engage only the pelvic floor muscles. It can be challenging to activate the pelvic floor without involving the glutes, but as you grow stronger, you can transition to using just the pelvic floor muscles. This approach is more comfortable as it doesn’t involve interrupting any natural processes. Detailed guidance on this technique is available in our ab rehab program. Performing Kegels correctly is crucial!

Some may find success in stopping the urine flow immediately. After childbirth, if you experience difficulty relaxing your pelvic floor, physical therapy might be necessary. A physical therapist can help detect contractions and relaxation. Although physical therapy can feel awkward, it is beneficial if you’re struggling to find relief and healing.

For those unable to afford physical therapy or who prefer self-guided healing, The Postpartum Cure offers holistic healing through nutrition, corrective exercises, and physical fitness. This program provides tools to nourish your body, rebuild your pelvic floor and core, and lose baby weight without affecting milk supply. It also advises when to seek medical attention for specific issues. Learn more about the program.

If you haven’t yet, explore our courses, programs, challenges, & recipe book!

FAQ

What are pelvic floor muscles?

Pelvic floor muscles are a group of muscles that support the pelvic organs, including the bladder, bowel, and uterus. They play a crucial role in controlling bladder and bowel movements and are important for sexual function.

How can I strengthen my pelvic floor muscles postpartum?

Postpartum, you can strengthen your pelvic floor muscles by performing Kegel exercises, which involve contracting and relaxing these muscles. It’s important to do them correctly, and our ab rehab program offers detailed guidance.

When should I seek professional help for pelvic floor issues?

If you experience persistent issues such as incontinence, pain, or inability to engage the pelvic floor muscles, it is advisable to consult a healthcare professional or a physical therapist specializing in pelvic health.

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