Your pelvic floor doesn’t push your baby out…
In a birth preparation course, Brad was surprised to learn a crucial fact about the pelvic floor: it doesn’t push your baby out. Instead, its role lies in making way for the uterus to do its job effectively during childbirth. This revelation underscores the importance of not just strength but also flexibility in the pelvic floor muscles, especially as pregnancy progresses into the third trimester.
Why Lengthening Matters
A tight pelvic floor can hinder its ability to relax and move aside when needed, potentially complicating the birthing process. That's why exercises focusing on both lengthening and strengthening are highly recommended during pregnancy. These exercises not only prepare the body for childbirth but also contribute to overall pelvic floor health postpartum, helping prevent issues like urinary incontinence.
Key Exercises for Pregnancy and Beyond
Here are some effective moves to incorporate into your daily routine, whether as a bedtime ritual or part of your workout warm-up. These exercises are designed to promote flexibility and strength in all parts of the pelvic floor:
Calf Stretch: Helps release tension in the lower body, promoting relaxation throughout the pelvic region.
Tail Wag: Engages the pelvic floor muscles in a dynamic way, enhancing their flexibility and responsiveness.
Half Kneeling Rock Backs: Encourages pelvic mobility and stretches the hip flexors, contributing to pelvic floor flexibility.
Knees In, Ankles Out: A move recommended by experts like @thenakeddoulaofficial, focusing on opening the pelvic floor muscles and improving their elasticity.
Windshield Wipers (Internal Rotation): Promotes internal rotation of the hips, which can release tension in the pelvic floor.
Deep Squat + Reach: Combines a deep squat with upper body stretching, aiding in pelvic floor relaxation and strengthening.
Side Lying Happy Baby: A gentle stretch that targets the inner thighs and pelvic floor, promoting flexibility and relaxation.
Integrating Diaphragmatic Breathing
Pairing these exercises with 360-degree (diaphragmatic) breathing enhances their effectiveness. This type of breathing supports pelvic floor function by coordinating the diaphragm with the pelvic floor muscles, optimizing their performance during childbirth and beyond.
Sharing the Knowledge
Remember to save these exercises and share them with pregnant friends and family members. Empowering others with this knowledge not only supports their journey through pregnancy but also promotes lifelong pelvic floor health.
In conclusion, preparing your pelvic floor for childbirth involves more than just strength—it’s about flexibility, too. By incorporating these exercises into your routine, you’re not only preparing for childbirth but also investing in your long-term well-being.
For more tips on pregnancy fitness and pelvic floor health, stay tuned!