The pelvic floor muscles can get out of a normal routine when symptoms like leaking, constipation, and pain arise. Using pelvic floor awareness practices, you can begin to turn those symptoms around!
Have you put thought into how you can start the rehab process postpartum, even in the first few days to weeks? It doesn't need to get complicated, and it doesn't need to take a lot of time. Get your free guide to postpartum rehab.
"Normal" complaints like leaking while running after your kids, feeling gassy and bloated after meals, having unwanted pain during sex, or having to go to the bathroom every hour are common among women. They are also treatable. Start taking action steps to unravel the layers behind your symptoms.
Since the movement of the pelvic floor can be hard to feel or see - compared to flexing your bicep and seeing your arm curl up for example - a mirror stands in as a perfect stimulus to see those muscles.
Return to running postpartum is a process and should be paired with a rehab program to meet your long-term goals and wellbeing. We want to establish an early foundation and continue building on that with progressive overloading week-by-week to get stronger, feel confident in functional movements, and test out which variables work for you. Learn what makes up a postpartum return to run checklist!
1 in 10 men will experience pelvic pain at some point, and lots of them will have trouble identifying the root cause.
Slow breathing in and out through the nose forces you to breathe correctly and tolerate a more normal balance between oxygen and CO2 in your body. If you wake up from a night of sleep exhausted with a dry mouth, have been told that you snore, or sleep with your mouth open then you can be confident that this is affecting your ability to utilize oxygen and allow tissues to recover.
Next time you are backed up, skip straining like crazy on the toilet and try I Love U (or abdominal) massage instead!
Other birth professionals can address a range of concerns at any stage of prenatal or postpartum care. Learn who to involve in your birth team.
Our physical therapist Courtney had the pleasure of speaking with Arin from The Onas Collaborative about pelvic floor physical therapy and maternal care.