Written by: Eva Zubec
Pregnancy and subsequent birth put a lot of stress on your pelvic floor area. The muscles that carried the weight of your baby for nine months now need a little care in return. It will reward you with health, overall fitness, a satisfying return to intimate life and maybe even a beautiful silhouette.
What happens to the pelvic floor during pregnancy
The gradually growing belly creates ever-increasing pressure on the pelvic floor area. This can cause back pain, incontinence or worsen the quality of the intimate experience. In addition, the influence of pregnancy hormones, for example relaxin, loosens ligaments and tissues, which should facilitate the baby's journey into the world during the birth itself. In order for your body to cope with such a load as best as possible, it is advisable to pay attention to it even before pregnancy. Activating the deep stabilization system will be easier for you before conception, and you will only follow up with maintenance exercises during pregnancy.
The effect of childbirth on the pelvic floor muscles
During vaginal birth, the greatest opening of the pelvic floor occurs that a woman can experience during her life. Optimal conditions - peace, safety and support - are not only a guarantee of an easier birth, but also prevention of damage to the perineum and vaginal muscles. Even so, nerve or muscle structures can be injured. Any episiotomy (incision) and the method of subsequent suturing also have an influence. However, everything can be worked on so that the woman does not suffer long-term consequences.
Even in the case of a caesarean section, pregnancy probably affected the condition of the pelvic floor. In addition, complications such as painful adhesions in the area of the scar or incontinence may arise after a demanding operation. Active work with the pelvic floor and massage of the scar help very effectively with these problems.
When and how to start strengthening the muscles of the pelvic floor?
We recommend trying to feel the entire area right after giving birth. However, start strengthening the muscles slowly only after the end of the six-month period, ideally after a gynaecological examination. Go with your feelings and don't force yourself into anything.
We recommend contacting a physiotherapistwho will teach you simple breathing exercises and adapt the exercises to your current condition. It should also advise you on the posture of your body during everyday activities, such as getting up or taking care of your baby.
In cooperation with Lenka Vojtovič from the Kinisi physiotherapy center, we have prepared a video for you with a series of three simple exercises for activating and relaxing the pelvic floor, which are suitable during pregnancy and after childbirth.
Exercises to activate and relax the pelvic floor during pregnancy and after childbirth
Venus balls can help
An effective assistant in activating the vaginal muscles can be Venus balls Whoop·de·doo. They work on the principle of light vibrations that stimulate, sensitize and blood supply the muscles. The stimulation is especially intense during movement, so it is great to combine wearing the balls with, for example, a walk or yoga.
The lightest edition is intended for women after vaginal birth Whoop·de·doo Light 41 g, which was developed in collaboration with gynaecologist Dr Petra Vrzáčková. The balls stimulate the muscles to gently and non-violently tighten, which effectively helps to solve, for example, postpartum incontinence.
Strengthening with the balls does not cost any extra time. Just remember them two or three times a week. First for a few minutes a day and gradually increase the time according to how you feel. After a month of wearing, the first noticeable results should appear.