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Finding your pelvic floor muscles postpartum can be challenging because the mental connection between the brain and these muscles often weakens after pregnancy and childbirth. The process of pregnancy and delivery can damage the muscles and connective tissues in the pelvic floor, making it difficult to reconnect with them mentally.
After childbirth, locating your pelvic floor muscles may seem daunting, especially if previous attempts have been unsuccessful. I recall lying down to work on my core and pelvic floor, feeling as though I had lost all awareness of those muscles. It was unsettling, and I postponed addressing it for far too long.
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. Although I struggled with this initially, the attempt helped me reestablish a mental connection with the muscles. Even though I couldn’t completely stop the flow, the effort allowed me to identify the muscles once more. This method can be uncomfortable, especially if you feel too weak to perform it effectively.
Engaging Without Glutes
An alternative method I preferred was lying down and practicing squeezing from my glutes initially, then gradually engaging only the pelvic floor muscles. It can be challenging to activate the pelvic floor without involving the glutes, but as I grew stronger, I transitioned to using just the pelvic floor muscles. This approach was more comfortable for me, as it didn’t involve interrupting any natural processes. I explain this technique in detail in our ab rehab program. Performing Kegels correctly is crucial!
Some may find success in stopping the urine flow immediately, unlike my experience. After my first child, I required physical therapy because I couldn’t relax my pelvic floor, which is as important as contracting it. A physical therapist used a machine to detect contractions but not 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, I developed The Postpartum Cure. This program focuses on holistic healing through nutrition, corrective exercises, and physical fitness. With my background in physical therapy, Pilates, and as a nutrition enthusiast and mother of three, I offer comprehensive guidance on postpartum recovery. This program provides the tools to nourish your body, rebuild your pelvic floor and core, and lose baby weight without affecting milk supply. Additionally, it advises when to seek medical attention for specific issues. Learn more about the program and watch my detailed video.
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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.
