Podcast Episode #238
Are Pelvic Floor Exercises Right for Everyone? What You Need to Know
As a physiotherapist specialising in pregnancy, postpartum recovery, and pelvic floor health, I’m a huge advocate for pelvic floor exercises— I love them, I live them, and I quite literally breathe them (haha!).
But, with so much information online, it’s important to ask: Are pelvic floor exercises right for everyone?
In this episode, I dive into:
- The benefits of pelvic floor exercises in reducing the risk of incontinence and pelvic health issues
- Why traditional pelvic floor strengthening might NOT be appropriate for some women
- How factors like overactive pelvic floor, anxiety, athletic training, and birth trauma need to be considered
- My gold standard approach to pelvic floor recovery—before, during, and after pregnancy
What does an ideal pelvic floor care plan look like?
✅ Pregnancy (all stages) – Appropriate whole body exercise and pregnancy fitness plan
✅ 34 weeks pregnant – Pelvic floor assessment + birth prep
✅ 2 weeks postpartum – Telehealth check-in
✅ 6 weeks postpartum – Full pelvic floor assessment
✅ Beyond 6 weeks – Individualised return-to-exercise plan based on birth recovery
After working with hundreds (if not thousands) of women, I know first-hand that one size does NOT fit all when it comes to pelvic floor health.
Tune in to learn how to best support your body during pregnancy and postpartum—without falling into the “one-size-fits-all” trap!
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In this article you'll find tips to:
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Understand if pelvic floor exercises are right for you.
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Recognise when to seek professional advice from a pelvic floor physiotherapist.
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Identify the signs of overactive pelvic floor muscles.
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Learn why proper technique is essential for effective pelvic floor exercises.
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Discover how to safely prepare your pelvic floor for childbirth.
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Understand the benefits of perineal massage and how to do it correctly.
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Recognise symptoms of pelvic floor trauma after birth and how to support recovery.
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Find out the gold standard for pelvic floor care during pregnancy and postpartum.
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Understand why individualised pelvic floor assessments are essential.
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Get guidance on creating a structured postnatal recovery plan.
With pelvic floor exercises trending all over social media, especially on TikTok and Instagram, it’s easy to assume that everyone should be doing them. After all, these exercises are often praised for helping women avoid unpleasant issues like leaking and pelvic pain. But here’s the thing — pelvic floor exercises aren’t suitable for everyone. In fact, some women may find that doing these exercises can actually make things worse.
So, how do you know if pelvic floor exercises are right for you? And what should you be aware of before starting them? This blog post will answer those questions and outline the gold standard for pelvic floor care, including when to see a pelvic floor physio and what you need to know for a safe and effective recovery.
Things to Be Aware of Before Doing Pelvic Floor Exercises
Although pelvic floor exercises are widely recommended to reduce the risk of leaking and other pelvic health issues, they’re not universally suitable. There are specific situations where pelvic floor strengthening might not only be unhelpful but could even worsen the problem.
Here are some key points to consider:
- Proper Technique is Essential:
Many women unknowingly perform pelvic floor exercises incorrectly. In some cases, instead of lifting, they end up pushing down, which can increase pelvic pressure rather than reducing it. The only way to know if you’re doing them right is through a professional assessment. - Not Just About Strengthening:
It’s not always about tightening and strengthening the muscles. Sometimes, the pelvic floor muscles need to relax and release tension. Overactive pelvic floor muscles can cause discomfort and exacerbate issues, making relaxation techniques just as crucial as strengthening. - Understanding Your Body’s Needs:
If you’re experiencing any pelvic pain, anxiety-related tension, or conditions like endometriosis, your pelvic floor muscles might already be overactive and tense. Strengthening exercises in these cases can make symptoms worse.
When to See a Pelvic Floor Physio
A pelvic floor physiotherapist is a specialist trained to assess and manage pelvic floor issues. If you’re uncertain whether pelvic floor exercises are right for you, or if you’re experiencing any symptoms, seeing a physio can make all the difference.
Reasons Why to See a Pelvic Floor Physio
Leaking
Leaking urine when sneezing, coughing, running, or jumping is common after pregnancy, but it’s not something you have to put up with. A pelvic floor physio can assess whether strengthening exercises are appropriate or if a combination of relaxation and strengthening is needed.
Prolapse
A pelvic organ prolapse occurs when pelvic organs like the bladder, uterus, or bowel move out of their normal position due to weakened pelvic floor muscles. A tailored exercise plan, developed by a pelvic floor physiotherapist, can help manage symptoms and support recovery.
Preparing for Birth
One of the best things you can do during pregnancy is to keep your body moving. Whole-body exercises, rather than just pelvic floor strengthening, can lead to better outcomes postnatally. Around 36 weeks, a pelvic floor physio can assess whether your muscles are functioning correctly and help you learn how to relax them for birth.
Perineal Massage
Perineal massage is a technique recommended from around 36 weeks of pregnancy to help relax the pelvic floor muscles and prepare for birth. A pelvic floor physio can guide you on how to do this correctly and safely.
Pelvic Floor Trauma After Birth
Birth can significantly stretch the pelvic floor muscles – sometimes by up to 300%. In cases of trauma, like severe tearing or muscle avulsion (where the muscle detaches from the bone), rest and relaxation might be more beneficial initially than aggressive strengthening exercises. A pelvic floor physio can assess the extent of the trauma and advise on the best approach for recovery.
Recovery Post Birth
During the early postpartum period, rest and gentle recovery are often more appropriate than intense pelvic floor workouts. At around six weeks postpartum, a thorough assessment by a pelvic floor physio can help determine your recovery progress and guide your return to exercise. This assessment will look at:
- Muscle strength and coordination
- Signs of prolapse or muscle separation
- Individualised exercise planning to build strength and confidence
Physio Kath Baquie’s Gold Standard for Pelvic Floor Care
To ensure your pelvic floor is properly cared for, Kath’s gold standard includes:
- General Whole-Body Exercise During Pregnancy: Maintaining overall strength and mobility.
- 34-Week Pelvic Floor Assessment: To prepare your body for birth and ensure proper muscle function.
- Two-Week Postpartum Health Check: To review birth outcomes and recovery progress.
- Six-Week Postpartum Assessment: A comprehensive check-up to evaluate strength, healing, and overall recovery.
Pelvic floor health is unique to each individual, and not all exercises suit everyone. Instead of following social media trends blindly, consider seeking professional advice to develop a personalised approach to your pelvic floor care.
If you’re unsure about your pelvic floor health or just want some guidance, don’t hesitate to reach out to a qualified pelvic floor physiotherapist. Taking the time to get personalised advice will set you on the right path to recovery and help you feel strong and confident in your postpartum journey.
Remember, taking care of your pelvic floor is an investment in your long-term health and well-being!
** This podcast has general information only. Always seek the guidance of your doctor or other qualified health professional with any questions or concerns you may have regarding your health or medical condition.
Links
Free Register now: https://www.fitnestmama.com/pregnancyworkshop
Preparing for birth Pelvic health checklist
Free 7 Day Trial Pregnancy Workouts
Free 7 Day Trial Postnatal Workouts
Instagram @kathbaquie.physio
