By: Britt van Hees, Pelvic Floor Physiotherapist, Mama, and Founder of 1 Below
Often women find themselves in my office when they are pregnant or newly postpartum. They’ve heard about the pelvic floor, but are not really sure where it is or what it does. They want to make sure their pelvic muscles are ready for the challenge of birth and motherhood ahead. Well, today I’ll share three ways to support and love on your pelvic floor to prepare for the journey ahead.
One of the best ways to love your pelvic floor is to recognize its importance in your life. A pelvic floor is a group of muscles found in the bottom of the pelvis. These muscles control anything and everything to do with peeing, pooping, and sex. They also play a role in vaginal births, relaxing, and opening up to help the baby get from the womb to the world. That’s pretty important, right?
Of course, the pelvic floor’s value is not exclusive to pregnancy and postpartum. These muscles have been with us from childhood 👶 until now 🤰, and they will be with us for a long while still 👵. However, motherhood provides an opportunity to (re)connect with the pelvic floor and lay a foundation for our future pelvic health and well-being.
Motherhood provides an opportunity to (re)connect with the pelvic floor and to lay a foundation for our future pelvic health and well-being.
In order to show some love to your pelvic floor, you need to know where it is. The easiest way to find your pelvic floor is to find where the muscles attach on your pelvis. But first, let’s appreciate the pelvis and the pelvic floor muscles in sitting and lying positions.
Okay, now that you’ve had a moment to take it in, let’s find where your pelvic floor is...okay are you ready…prepare yourself 😉.
The pelvic floor muscles attach,
from behind the pubic bone
to the tailbone
and along the interior sides of your pelvis, just inside and above your two sit bones.
Aaaand, that’s it. That’s where it is. Here’s a picture to help you find those bones on your body:
Now, place your hand in the center of these points, so that your palm covers the green triangles. That's where your pelvic floor is - with your middle palm covering the vagina and the middle knuckle of your middle finger covering the anus - or thereabouts 😉. So now that you know where to look for your pelvic floor, let’s see if you can connect with it.
Place your hand in the center of these points, so that your palm covers the green triangles. That’s where your pelvic floor is.
Connection is the key to pelvic floor love and support. You now have an idea of where these muscles are, but can you actually feel them? It is sometimes difficult to sense pelvic floor movement because of its location inside the pelvis. Here are a few ways to develop your own pelvic floor awareness, control, and connection:
You now have the knowledge and essential techniques to love and support your pelvic floor.
Are you ready to learn more or do you have more questions about pelvic floor health-like issues with urinary urgency or unwanted leaking, problems with pooping, or pain with sex?
#pelvicfloor #pelvicfloorhealth #pelvicfloorexercises #postpartumrecovery #pregnancy #pelvicfloorpregnancy #preparingforbirth