You can think of the pelvic floor as a muscular hammock that is strung between your pubic bone in the front and your sacrum at the back.
These muscles work closely together. It is not possible to contract just one part of the pelvic floor muscles; the pelvic floor always contracts as a whole. This happens in part without us knowing, for example holding your urine without having the feeling of needing to go to the toilet. But there is also a large part that we have conscious control over.
A female pelvic floor has three openings: the urethra, the vagina and the anus. The functions of the pelvic floor are:
The pelvic floor should be resilient like a trampoline. When you have a resilient pelvic floor, there is good control over the muscles and the pelvic floor can be contracted as well as relaxed at the right moments.
When your pelvic floor muscles don't work well (together), this can be because:
It is difficult to see from the outside if the pelvic floor is overactive or underactive or whether the coordination isn't optimal.
If you are having pelvic floor complaints like urine loss, not being able to hold stool or wind, have a pressing or a ball feeling in the vagina, have constipation or pain during intercourse, we advise you to contact a registered pelvic floor specialist. If you need advise on where to go here in Tokyo, do not hesitate to contact us via email@example.com for references.
Note: Complaints don't have to arise straight after delivery. For some women, complaints can occur later on or even when they go through menopause. Complaints can be prevented or reduced in many cases by (keeping on) doing pelvic floor exercises during and after pregnancy.
During pregnancy your womb increases in size and weight. Thereby it is pressing on your organs and your pelvic floor. It gets tougher for your pelvic floor the more your baby grows. Besides this, your body produces hormones like 'relaxin' during pregnancy, which weakens the pelvic floor muscles and the surrounding ligaments and tissue. This enables your body to make space for the baby.
It is important to do pelvic floor exercises during pregnancy to learn how to properly relax the pelvic floor and avoid complaints. Being able to relax the pelvic floor makes labour easier. And when you have a well-trained pelvic floor, you can more quickly find and train the pelvic floor after pregnancy, for optimal recovery.
During pregnancy and delivery, the pelvic floor has had to endure a lot. Nine months of extra pressure on the pelvic floor because of carrying your baby. And during delivery extra strain on the pelvic floor can arise when the baby goes through the birth canal. The pelvic floor will have to recover from this.
After a caesarean section, the pelvic floor has still endured nine months of extra pressure and will have to recover. Recovery won't go at the same pace for everyone. It is partly dependent on factors like how well trained the pelvic floor is and complications during labour. We know that it takes all pelvic floors quite some time to fully recover after labour, even when there are no complaints at all. This is why it is important to avoid high impact activities, like running and jumping, for at least the first 12 weeks after delivery.
The pelvic floor can be trained throughout the pregnancy and you can start training the pelvic floor already from the day after delivery. Initially, a couple of contractions every day is enough to connect with the pelvic floor and to improve coordination of the pelvic floor muscles. After about a week you can slowly start to build up the exercises. If you are a Mom in Balance member you can find a schedule to build up your pelvic floor and exercises on the Members app. You can also contact us and talk to your trainer for further information. If you are not a Mom in Balance member (yet), you can also contact us for further information and referral.
A well-functioning pelvic floor is important to avoid complaints. This is why it is important to do daily pelvic floor exercises if you are able to. It would be ideal if you could keep them up for at least six months after delivery. Furthermore, don't start running or jumping until at least 12 weeks after pregnancy. Even when you don't have any complaints like loss of urine. After 12 weeks, slowly build up. We welcome moms in our Back in Shape workouts at the earliest 6-7 weeks after delivery and with the ok from their doctor. More info on our Back in Shape program can be found here...
This exercise is suitable for everyone during pregnancy as well as after delivery. You can train the pelvic floor in several positions, for example when lying down, standing or seated, allowing you to do the exercise during all daily activities. So even when you're behind your desk at work or queuing at the supermarket!
A good exercise to feel the pelvic floor and to learn how to contract it is the "Clock Exercise". You can do this exercise in several positions. Remember to keep breathing during the exercise. The clock exercise goes as follows:
A correct contraction gives tension in the pelvic floor as well as in the deep abdominal muscles. You can feel this by placing your fingers against the soft tissue right next to the hip bones.View our workouts