Pelvic Floor Mobility
Ways to Exercise Your Pelvic Floor
Pelvic Floor health and mobility are crucial for everyday life in terms of comfortability, (especially if pregnant)—our pelvic floor muscles support a plethora of organs including the bladder, bowel and the uterus (Hi Moms!).
These muscles help to prevent prolapse, incontinence of the bladder and bowel, and support sexual function. Things like pregnancy, childbirth and even obesity can weaken our pelvic floor. This is why exercising and building strong pelvic floor muscles before, during, and after pregnancy is so important!
Though it’s common for many to experience pelvic floor issues, it is not normal as we age or physically change. Because of this, there are a few things that we can do to prevent any issues down the line.
Breath Work
Breath work is an important part of working your pelvic floor muscles.
Ever notice having a tense jaw, relaxing it for a minute and breathing and then all of a sudden all of your tension is gone? Noticeably in the pelvic area.
This is because we have a fascial line—the Deep Frontal Line—that connects the neck and jaw muscles all the way down to the pelvic floor.
Breath helps to:
Stretch the pelvic floor muscles
Release tension
Stimulate the parasympathetic nervous system (which also helps with resting and digestion)
Inhale, Exhale
A simple breathing technique you can try:
As you inhale, expand the belly outward.
As you exhale relax the belly downward.
Put one hand on your belly just below your ribs and the other hand on your chest -
Take a deep breath in through your nose and let your belly push your hand out.
For more breathing techniques, check out @BowTiedFighter on Substack / Twitter.
Body Weight Exercises
Body Weight Exercises can be modified and done with weight, but these are solely for focusing on proper form and breath work accompanied with the exercises.
Disclaimer: Only do these exercises if you can lie on your back without discomfort.
Body Weight Pelvic Bridge / Hip Thrust
You will perform 10-20 reps
Lie on your back and thrust your hips upward.
Squeeze your glutes at the top of the stretch.
Pelvic Bridge / Hip Thrust With Leg Extension
You will perform 10-15 reps per leg (one leg at a time)
Just like with the pelvic bridge, lie on your back and thrust your hips upward while bringing one leg at a time, up.
Squeeze glutes at the top of the stretch.
Reverse Marches
10-15 reps per leg
Lie on your back with your knees up, feet not touching the ground at the same time.
Tap one foot at a time to the ground as you bring the other up slightly (like you’re marching while lying down).
Anti-Extension/Rotation
You will perform 10-15 reps per side
Do not arch back during this exercise - focus on keeping it flat on the ground.
Lie on your back and bring your hips and knees to 90 degrees.
Raise arms perpendicular to the ceiling/sky, making sure your wrists are in line with the shoulders.
Reach one arm up with the opposite leg pointed out while the other arm and leg remain in the same position (kind of like swimming).
Repeat for the other side.
Kneeling Lunge Stretch
Hold for 10-20 seconds each leg
Repeat 5-10 times (comfort level)
Put one knee down and the other foot in front of it, hold the stretch.
Switch knees/feet and repeat.
@BowTiedOx has a great post here on how to set-up a body weight program and a sample plan included. I only recommend this if you were already doing a similar workout routine / if your doctor/provider has cleared you to do so (during pregnancy).
Yoga
Yoga is another beneficial method for strengthening the pelvic floor muscles—I call it ✨advanced✨ stretching.
Some of my favorite pelvic floor-focused poses include:
Chair Pose
In this pose you will lift your pelvic floor upward.
Hold for 30 seconds - 1 minute (whatever level you can tolerate) as you practice breathing.
Repeat 3-5 times.
Keep heels planted without hips dipping any lower than the knees (like a half squat).
Lift your pelvic floor up while you hold the “squat” or pose.
Child’s Pose
Child’s Pose
Much similar to praying, you will be on your knees and arms spread, opening up your pelvic floor by resting your knees as far out as you possibly can.
Hold for 30 seconds - 1 minute (whatever level you can tolerate)
Repeat 3-5 times
As you widen your knees, bring your feet together (like a reverse butterfly stretch) to open up and stretch the pelvic floor.
Lying Diamond Pose
In this pose you bring heels together, inhale 360 degrees around and gently into your pelvic floor.
Hold for 30 seconds - 1 minute (whatever you can tolerate)
Repeat 3-5 times
Lie on your back and relax your arms by your side.
Heels together, knees out and as close to touching the floor as you can to really open up the pelvic floor (kind of like the butterfly stretch but lying down).
Putting It All Together
This is not an all-inclusive list of exercises / stretches you can do for pelvic floor health / strength, just a few of my favorites. Most of these can be modified later on in pregnancy - especially if lying on our backs becomes uncomfortable. In the future I will do a post with more third trimester-friendly exercises / stretches.
The main thing to remember is that pelvic floor muscles, the health and strength of them and great mobility are highly beneficial before, during and after pregnancy.
We want to do what we can to make our pregnancies as comfortable and painless as possible! Focus on what you CAN control so you can relax during this special time.
#WAGMI
Your friend,
- BowTiedHeifer
Disclaimer
I am not a licensed personal trainer or pre/postnatal specialist—these are simply my personal experiences and things I have witnessed to work for many others. This is not legal, medical or financial advice. Please speak to a professional before starting any new programs, applying any new diet plans, or supplement protocols.
Wonderful! This needs to be talked about more! Two years after having my second, I ended up doing a lot of HIIT style workouts and having trouble with my pelvic floor. Exercises and breathing like these helped a ton!