Top 3 Takeaways:

1. Importance of Pelvic Floor Awareness: Before and during pregnancy, it’s essential to understand and connect with your pelvic floor muscles. Awareness and proper exercises can help you prepare for delivery and reduce the risk of injuries.

2. Breathing Techniques and Core Strength: Learning how to coordinate your breathing with movements can help manage pressure on your pelvic floor during pregnancy and postpartum, enhancing recovery and overall health.

3. Postpartum Recovery Tips: Focus on rest and gentle exercises like breathing and basic pelvic floor movements initially, then gradually increase activity levels with guidance on safe and effective exercises for recovery.

Hello and welcome back to our educational journey on navigating pregnancy and beyond! Today, I'm thrilled to have Susan, a pelvic physical therapist and yoga instructor, with us to talk about how we can support you during this transformative time.

Pelvic Floor Awareness

The first step in preparing for pregnancy and easing postpartum recovery is understanding your pelvic floor muscles. These are not the large, external muscles around your hips but a group of internal muscles that support your pelvis. It's crucial to become aware of these muscles, learn where they are, and how to consciously connect with them. This awareness can help you during pregnancy and significantly aid in childbirth and postpartum healing.

Staying Active During Pregnancy

Exercise plays a pivotal role in a smooth pregnancy journey. While some might fear exercising during pregnancy, maintaining an active lifestyle can prevent common discomforts and prepare your body for an easier postpartum recovery. Susan shares that specific exercises focusing on core and pelvic floor strength before and during pregnancy are beneficial.

If you're newly pregnant or planning for pregnancy, starting with visualizing the pelvic floor and trying exercises that promote core strength and pelvic mobility is a great idea. Yoga and Pilates can be excellent options for building awareness and strength.

Breathing Techniques

Breathing correctly is another vital component. Many people hold their breath during exertion, which can create unnecessary pressure on the pelvic floor. Instead, try to exhale during the effort phase of an exercise, which can help control abdominal pressure and protect pelvic health.

Preparing for Labor

As you move into the final weeks of pregnancy, relaxing and stretching the pelvic floor becomes crucial. Techniques like perineal massage and exercises can help ease delivery. Learning how to coordinate your breathing with pushing during labor can also be incredibly helpful.

Postpartum Recovery

After giving birth, prioritize rest and gentle rehabilitation. For the first few weeks, focus on horizontal exercises and gentle stretching. Avoid jumping back into intense exercises immediately; instead, introduce pelvic floor and light core exercises gradually to aid healing. By six weeks postpartum, you can usually start ramping up your activities, but always listen to your body and adjust as necessary.

Remember, every journey is individual, and what works for one person may not be suitable for another. Always consult with your healthcare provider or a pelvic floor specialist like Susan if you have concerns or need personalized advice.

For more insights, Susan shares loads of helpful tips and exercises on her Instagram @shedandbloom, so check her out for more in-depth guidance.

Thank you for joining us today, and we hope these insights help you feel informed and empowered during your pregnancy journey! Stay tuned for more engaging conversations.