What is the Pelvic Floor?

Imagine a hammock or a trampoline made of muscles and ligaments. This is your pelvic floor. These muscles stretch from the pubic bone at the front to the tailbone at the back, forming the base of your pelvis. They are the support system for your internal organs, including your bladder, uterus, and bowel. The openings from these organs—the urethra, vagina, and anus—all pass through this muscular base.

When these muscles are strong, they provide crucial support, but when they weaken, problems can arise.

Why Pelvic Floor Health Matters

A strong and healthy pelvic floor is vital for your body’s proper function and helps prevent common, but often distressing, issues. The main benefits of a strong pelvic floor include:

• Preventing Incontinence: A well-toned pelvic floor helps control the bladder and bowel, preventing the involuntary loss of urine or faeces, which is a common concern for many women, particularly after childbirth.
• Preventing Prolapse: These muscles hold your pelvic organs in their correct position. A weak pelvic floor can lead to prolapse, where the bladder, uterus, or bowel sags into the vagina, causing discomfort and other health problems.
• Supporting Bladder and Bowel Control: Strong pelvic floor muscles allow you to “hold on” until a convenient and appropriate time to use the toilet.
• Enhancing Core Stability: The pelvic floor works with your deep abdominal muscles and diaphragm to support your lower back and core, which is essential for all physical activity.

What Causes Pelvic Floor Muscle Weakness?

Several factors can lead to a weakened pelvic floor. For women, some of the most common causes include:

• Pregnancy and Childbirth: The weight of a growing baby and the strain of labour and delivery, especially with a large baby or prolonged pushing, can contribute to pelvic floor weakness.
• Being Overweight: Excess body weight puts continuous pressure on the pelvic floor muscles.
• Constipation: Repeated straining to empty your bowels can stretch and weaken the muscles over time.
• Persistent Heavy Lifting: This can put a strain on your pelvic floor, similar to pregnancy.
• Chronic Coughing: Conditions that cause frequent, heavy coughing, like asthma or smoker’s cough, can also weaken these muscles.
• Ageing and Menopause: Natural hormonal changes and the ageing process can lead to a decrease in muscle strength and elasticity.

How to Strengthen Your Pelvic Floor Muscles

The great news is that you can strengthen these muscles, regardless of their current condition. The key is consistency and correct technique. It is recommended that all women perform these exercises daily throughout their lives.

Exercise 1: The “Long Hold” for Strength

This exercise is designed to build the endurance of your pelvic floor muscles.

1. Find a comfortable position: You can do this sitting, standing, lying on your back, or on your hands and knees.
2. Locate your muscles: Imagine you’re trying to stop yourself from passing wind and urinating at the same time. The muscles you tighten are your pelvic floor. You should feel a lifting sensation inside you, not a downward push.
3. Squeeze and lift: Tighten these muscles as strongly as possible and hold the contraction for three to five seconds. As you get stronger, you can gradually increase this time.
4. Relax completely: You should feel a definite “let go” as the muscles relax. This can help you relax with the crowning of the baby’s head in second stage.
5. Repeat: Do this up to ten times, or until you feel the muscles start to fatigue. Rest for a few seconds between each squeeze.
6. Repeat this entire set three times a day in different positions or associate with a common activity (e.g. having a drink of water, checking your phone, so that you remember to do them).

Exercise 2: The “Quick Squeeze” for Power

This exercise helps improve the power and responsiveness of your pelvic floor muscles, which is important for sudden events like coughing or sneezing.

1. Squeeze and lift quickly: Contract your pelvic floor muscles as strongly and as quickly as you can.
2. Immediate release: Do not try to hold the contraction. Just squeeze and let go immediately.
3. Repeat: Do this several times, or until your muscles feel tired. Rest for a few seconds between each squeeze.
4. Do this exercise three times a day or associate with one of your normal activities.

During both exercises, remember to breathe normally and keep your buttocks and thigh muscles relaxed. The movement should be an internal lift, not a downward push or a clenching of your external muscles. If you are unsure if you are doing the exercises correctly, a women’s health physiotherapist can provide guidance.

What Can I Do to Prevent Damage?

In addition to your exercises, you can take daily steps to protect your pelvic floor:

• Avoid straining: Don’t strain when you go to the toilet. If you struggle with constipation, try to increase your fibre and water intake.
• Lift with care: When you lift heavy objects (or your baby!), remember to tighten your pelvic floor muscles first to support yourself.
• Manage your weight: Maintaining a healthy weight reduces the constant pressure on your pelvic floor.

Making pelvic floor exercises for women a consistent habit is the best way to ensure these vital muscles stay strong throughout your life.

Ready to Learn More?

Understanding your body and preparing for motherhood is a journey. At Having A Baby Classes, we provide comprehensive, practical knowledge to help you feel confident and empowered. While this article offers general information, for specific advice about your health and for guidance on how to best prepare for your baby’s arrival, we recommend seeking advice from a health professional.

Our classes are designed to give you the skills and confidence you need. If you have any questions or would like to know more about our offerings, please visit our book my class page or email Carmel directly at [email protected].