It makes me happy to see that as of recent, there is more pelvic health awareness than even a few years ago. Compare it now to 20, though, and you’d find hardly anything on the pelvic floor – let alone recourses for the pregnant population.

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The pelvic floor is a vital component of the human body, helping to connect the kinetic chains from top to bottom. It acts as a hammock with multiple attachments in the hips and pelvis, all the way to the low back. Did you know, you could have issues with your pelvic floor that can present themselves in your feet? We need to stop thinking of the human body as separate parts, and instead as one big moving machine. When a single part breaks, it can effect everything! The pelvic floor supports vital organs such as the bladder, bowel, and uterus while also helping to maintain function of the relative sphincters that allow us to keep control over our, well, urges. One last thing to mention is the role the pelvic floor plays in sex. For men, it’s important for erectile function and ejaculation. For women, it contributes to sexual arousal and sensation.

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During pregnancy, the pelvic floor is put under increased physical stress as the body adjusts to a growing baby (or babies!). Muscles and connective tissues (ie ligaments) in this region tend to become more lax due to hormonal changes and thus can lead to urinary or even (and less commonly) fecal leakage. This happens for virtually all pregnant women. However, for those who experience a vaginal birth, the trauma is usually more severe in comparison to women who have cesarean sections (but they aren’t off the hook – they have a whole different set of recovery issues!). During vaginal birthing, pelvic floor muscles are essentially pushed out of the way and it is common for them to tear, have microtears, or other injuries. Pelvic floor training during pregnancy can assist the body in dealing with the growing baby (or babies!) and set you up for a quicker, easier recovery post birth.

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I have included just a handful of pelvic floor exercises in this kit, but there are so many more out there! I highly suggest reaching out to your OB and/or a pelvic floor physical therapist if you are experiencing any pain, incontinence issues, or general discomfort in the pelvic area. It is most common for women to have a lose pelvic floor during pregnancy, but there is such a thing as a pelvic floor that is too tight and it can also wreak havoc on your body. Kegels can assist with a weak or loosened pelvic area and are generally good to include in your daily routine. TIP: Careful not to overdo it and concentrate on pulling up from the outside in versus simply squeezing as hard as you can.