{"id":13,"count":29,"description":"<ul>\r\n\t<li>What is your pelvic floor?<\/li>\r\n\t<li>Why does pelvic floor health matter?<\/li>\r\n\t<li>What are the symptoms of a weak pelvic floor?<\/li>\r\n\t<li>Does having a baby weaken your pelvic floor?<\/li>\r\n\t<li>How do I strengthen my pelvic floor?<\/li>\r\n\t<li>When should I see someone if I'm experiencing pain?<\/li>\r\n<\/ul>","link":"https:\/\/mutusystem.com\/en-uk\/pelvic-floor\/","name":"Pelvic floor, bladder leaks and incontinence","slug":"pelvic-floor","taxonomy":"category","parent":0,"meta":[],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v25.5 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Pelvic Floor: Your Guide from Pregnancy to Postpartum<\/title>\n<meta name=\"description\" content=\"Looking for tips to care for your pelvic floor after giving birth? MUTU&#039;s free resources help you promote recovery. 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First time pregnant, new mom, or not-at-all-new Mom, perimenopausal or anywhere else, your pelvic floor needs strategies to avoid those bladder leaks and incontinence.<\/span><\/p>\n<p><span style=\"font-weight: 400\">Women\u2019s bodies are always evolving, changing, always kinetic, never static. <\/span><span style=\"font-weight: 400\">Throughout our monthly cycles, pregnancies and our lives, hormones are shifting, our bodies need to move, stretch and work for us.<\/span><\/p>\n<p><strong>A habit worth cultivating<\/strong><\/p>\n<p><span style=\"font-weight: 400\">Our pelvic floor helps us stay dry until we get to a bathroom, holds us stable and strong, allows us to jump, laugh or sneeze without leaking, gives us orgasms and maybe it births our babies. It\u2019s BUSY.<\/span><\/p>\n<p><span style=\"font-weight: 400\">So pelvic floor connection, awareness and strengthening is a habit worth cultivating.<\/span><\/p>\n<p><span style=\"font-weight: 400\">Brushing our teeth, washing our face, drinking water to hydrate, maybe taking a multivitamin.\u2026 we do these every day to maintain our wellbeing and because we know they do us good. Taking care of your pelvic floor is kinda the same.<\/span><\/p>\n<p><span style=\"font-weight: 400\">This free resource will <strong>help you get to know your pelvic floor better<\/strong>.<\/span><\/p>\n<p><span style=\"font-weight: 400\"> We\u2019ve included information and links to pelvic floor exercises, tips for self care, methods for strengthening (and relaxing!) your pelvic floor and a ton of other pelvic floor related knowledge to help you on your postpartum care journey.<\/span><\/p>\n<p><iframe title=\"Pelvic Floor Weakness | The Truth About a Mother&#039;s Body\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/loeApspwyRY?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/p>\n<h2>\u00a0<\/h2>\n<h2>What is your pelvic floor?<\/h2>\n<p><span style=\"font-weight: 400\">When we talk about the pelvic floor, we\u2019re talking about the muscles and tissues around your pelvis. <\/span><\/p>\n<p><span style=\"font-weight: 400\">Your pelvic floor muscles support organs like your large intestines (bowels), bladder, and internal reproductive organs. <\/span><\/p>\n<p><span style=\"font-weight: 400\">They attach at the front and at the back \u2014 from pubic bone to tailbone \u2014 sort of like a hammock.<\/span><\/p>\n<h3><img fetchpriority=\"high\" decoding=\"async\" class=\"aligncenter wp-image-4934 size-full\" src=\"https:\/\/mutusystem.com\/en-us\/wp-content\/uploads\/sites\/2\/2023\/09\/Screenshot-2023-09-29-at-15.22.55.png\" alt=\"Pelvic Floor Muscles\" width=\"436\" height=\"448\" \/><\/h3>\n<h3>\u00a0<\/h3>\n<h3>How do the Pelvic Floor Muscles Work?<\/h3>\n<p><span style=\"font-weight: 400\">Your pelvic floor muscles need to be simultaneously strong, flexible, and functional. <\/span><\/p>\n<p><span style=\"font-weight: 400\">This means they need to be able to be fully relaxed as well as contracted as required. Too tight or too loose can make for a pelvic floor that doesn\u2019t work optimally.\u00a0<\/span><\/p>\n<p><strong>We learn to control the pelvic floor muscles early in life<\/strong><\/p>\n<p><span style=\"font-weight: 400\">For the most part, we learn how to control our pelvic floor muscles early on in life when we learn how to control when we pee and poop. <\/span><\/p>\n<p><span style=\"font-weight: 400\">These movements become routine pretty quick. This means that we\u2019re often engaging our pelvic floor muscles without thinking about it.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400\">Our pelvic floor muscles are also partially responsible for reaching orgasm. This is often done without specifically thinking about using these muscles.\u00a0<\/span><\/p>\n<h2>\u00a0<\/h2>\n<h2>Why Does Pelvic Floor Health Matter?<\/h2>\n<p><span style=\"font-weight: 400\">It can be easy to take pelvic floor health for granted until there\u2019s an issue. <\/span><\/p>\n<p><span style=\"font-weight: 400\">Your pelvic floor muscles are important for holding things together and letting things go. It\u2019s a stabilising force for your organs and spine, protecting both from external stressors.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400\">Issues with this muscle group are often more significant than we give credit:<\/span><\/p>\n<ul>\n<li><span style=\"font-weight: 400\">Almost <strong>1 in 4<\/strong> women between the ages of 18 and 44 experience incontinence.<\/span><\/li>\n<li><span style=\"font-weight: 400\"><strong>30%<\/strong> said pelvic health affected their performance or focus at work<\/span><\/li>\n<li><strong>36%<\/strong> felt anxious and embarrassed in the workplace due to pelvic health issues<\/li>\n<li><strong>87%<\/strong> of women said that dealing with pelvic health issues had affected their mental health at some stage<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-4935 size-full\" src=\"https:\/\/mutusystem.com\/en-us\/wp-content\/uploads\/sites\/2\/2023\/09\/jpeg-optimizer_21_.png\" alt=\"Friends comforting each other\" width=\"1000\" height=\"750\" \/><\/p>\n<h3>\u00a0<\/h3>\n<h3>How Pelvic Floor Health Can Affect Your Bladder, Bowels and Sexual Function<\/h3>\n<p><span style=\"font-weight: 400\">These muscles are both supportive and flexible, allowing for waste to be removed from your body in a smooth and controlled way.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400\">Holding in your pee or poo often or for long stretches of time can both make it more likely to cause pelvic floor issues. <\/span><\/p>\n<p><span style=\"font-weight: 400\">Feeling like you can\u2019t void properly can also be a symptom of underlying pelvic floor dysfunction.<\/span><\/p>\n<p><strong>Pelvic floor health matters in many ways<\/strong><\/p>\n<p><span style=\"font-weight: 400\">You could be at increased risk of infection, inflammation, and digestive issues because of this.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400\">It can also matter when it comes to enjoying sex and having an orgasm, too. <\/span><span style=\"font-weight: 400\">This is true for people with penises or vaginas and for penetrative and non-penetrative sex. <\/span><\/p>\n<p><span style=\"font-weight: 400\">Pelvic floor health matters in pregnancy, birth, and postpartum in many ways.\u00a0<\/span><\/p>\n<h2>\u00a0<\/h2>\n<h2>What is pelvic floor dysfunction?<\/h2>\n<p><span style=\"font-weight: 400\">Pelvic floor dysfunction (or disorders) is a group of conditions that can occur when the correct functioning of a woman\u2019s pelvic organs are compromised. <\/span><\/p>\n<p><span style=\"font-weight: 400\">It mostly occurs when the muscles or connective tissues are weakened, injured, stretched or too tight. <\/span><\/p>\n<p><span style=\"font-weight: 400\">This can in turn lead to bladder control issues, bowel control issues or pelvic organ prolapse (where the organs in the pelvis drop).<\/span><\/p>\n<h3>\u00a0<\/h3>\n<h3>How common is pelvic floor dysfunction?<\/h3>\n<p><span style=\"font-weight: 400\">Pelvic floor dysfunctions are extremely common for women in the USA. <\/span><\/p>\n<p><span style=\"font-weight: 400\">According to <a href=\"https:\/\/www.uchicagomedicine.org\/conditions-services\/obgyn\/urogynecology\/pelvic-floor-disorders\">University of Chicago Medicine<\/a>, a minimum of 1 in 3 women will experience one in their lifetime, with 1 in 4 women older than 20 suffering from symptoms like incontinence, urine or stool leakage.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400\">If you\u2019re experiencing this yourself or just generally worrying about your pelvic floor health &#8211; remember you\u2019re not alone and this is very, very common. <\/span><\/p>\n<p><span style=\"font-weight: 400\">There\u2019s also many things you can start to do today to begin improving things.<\/span><\/p>\n<p>\n<img decoding=\"async\" class=\"aligncenter wp-image-4929 size-full\" src=\"https:\/\/mutusystem.com\/en-us\/wp-content\/uploads\/sites\/2\/2023\/09\/pexels-engin-akyurt-1458826_.jpg\" alt=\"\" width=\"1600\" height=\"1067\" \/><\/p>\n<h3>\u00a0<\/h3>\n<h3>Do you need surgery to fix a pelvic floor dysfunction?<\/h3>\n<p><span style=\"font-weight: 400\">According to stats, <\/span><a href=\"https:\/\/www.uchicagomedicine.org\/conditions-services\/obgyn\/urogynecology\/pelvic-floor-disorders#:~:text=Treatment%20for%20Pelvic%20Floor%20Disorders&amp;text=At%20the%20University%20of%20Chicago%20Medicine%2C%20our%20urogynecologists%20are%20committed,before%20for%20pelvic%20floor%20disorders.\"><span style=\"font-weight: 400\">one in five women in the US will need to undergo surgery to treat a pelvic floor disorder<\/span><\/a><span style=\"font-weight: 400\">.\u00a0 <\/span><\/p>\n<p><span style=\"font-weight: 400\">The good news is in many cases you can manage symptoms and avoid surgery or further issues, by simply changing some of your movement (and bowel movement) habits.\u00a0\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400\">Non-surgical solutions include:<\/span><\/p>\n<ul>\n<li><span style=\"font-weight: 400\">Pelvic floor exercises<\/span><\/li>\n<li><span style=\"font-weight: 400\">Subtle adjustments in the way you sit and go to the toilet<\/span><\/li>\n<li><span style=\"font-weight: 400\">Untucking your tailbone<\/span><\/li>\n<li><span style=\"font-weight: 400\">Looking after your gut health<\/span><\/li>\n<li><span style=\"font-weight: 400\">And even changing the footwear you use (goodbye high heels!). <\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400\">For some women a vaginal pessary can be a good option if you cannot have, or would prefer not to have, surgery. <\/span><\/p>\n<p><strong>But when should you get surgery?<\/strong><\/p>\n<p><span style=\"font-weight: 400\">The answer to this is when:<\/span><\/p>\n<p><span style=\"font-weight: 400\">1. Symptoms bother you enough that you want it fixed<\/span><\/p>\n<p><span style=\"font-weight: 400\">2.Pelvic floor rehab, toileting \/ alignment strategies and non-surgical options like a pessary\u2026 have not improved matters. <\/span><\/p>\n<p><span style=\"font-weight: 400\">Mesh surgery for prolapse can be effective but is not without problems or controversy.<\/span><\/p>\n<p>&nbsp;<\/p>\n<h2><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-4936 size-full\" src=\"https:\/\/mutusystem.com\/en-us\/wp-content\/uploads\/sites\/2\/2023\/09\/pexels-rodnae-productions-6129681_.jpg\" alt=\"woman lying in hospital bed post-surgery with nurses by her side\" width=\"1600\" height=\"1067\" \/><\/h2>\n<h2>\u00a0<\/h2>\n<h2>What are the Symptoms of a Weak Pelvic Floor?<\/h2>\n<p><span style=\"font-weight: 400\">There are many symptoms connected with a weak pelvic floor. <\/span><\/p>\n<p><span style=\"font-weight: 400\">If you are experiencing any of these you may have pelvic floor issues that need attention:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400\"><a href=\"https:\/\/mutusystem.com\/en-us\/pelvic-floor\/can-we-stop-saying-oops-moment\/\"><span style=\"font-weight: 400\">Leaking urine<\/span><\/a><span style=\"font-weight: 400\"> when you workout, bounce, laugh, cough, run, or sneeze<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Needing to pee frequently<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Less vaginal sensation or painful vaginal sensations<\/span><\/li>\n<li style=\"font-weight: 400\"><a href=\"https:\/\/mutusystem.com\/en-uk\/pelvic-floor\/the-truth-about-post-pregnancy-sex\/\"><span style=\"font-weight: 400\">Painful sex or reduced sensation during sex<\/span><\/a><\/li>\n<li style=\"font-weight: 400\"><a href=\"https:\/\/mutusystem.com\/en-uk\/hernia-and-prolapse\/pelvic-organ-prolapse-why-kegels-arent-enough\/\"><span style=\"font-weight: 400\">Pelvic organ prolapse (POP)<\/span><\/a><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Bowel dysfunction, including difficulty pooping and anal incontinence (AI)<\/span><\/li>\n<li style=\"font-weight: 400\"><a href=\"https:\/\/mutusystem.com\/en-uk\/pelvic-floor\/hypertonic-pelvic-floor-common-issues-in-mums\/\"><span style=\"font-weight: 400\">Hypertonic Pelvic Floor Disorder <\/span><\/a><span style=\"font-weight: 400\">(this is when your pelvic floor is too tight)<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-4921 size-full\" src=\"https:\/\/mutusystem.com\/en-us\/wp-content\/uploads\/sites\/2\/2023\/09\/jpeg-optimizer_iStock-1307720410.jpg\" alt=\"Woman sneezing into tissue\" width=\"1600\" height=\"1068\" \/><\/p>\n<h2>\u00a0<\/h2>\n<h2>What does a weak pelvic floor feel like?<\/h2>\n<p><span style=\"font-weight: 400\">The way a weak pelvic floor &#8220;feels&#8221; will vary from person to person. Not everyone with a weak pelvic floor will experience the same sensations! <\/span><\/p>\n<p><span style=\"font-weight: 400\">That being said, here are some common descriptions of what it may &#8220;feel&#8221; like for individuals with a weak pelvic floor:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400\"><b>Sensation of pressure or heaviness:<\/b><span style=\"font-weight: 400\"> Many people with a weak pelvic floor describe a constant or intermittent sensation of pressure or heaviness in the pelvic area. It can feel like there&#8217;s something weighing down in your lower tummy or a dragging discomfort inside your vagina.<\/span><\/li>\n<li style=\"font-weight: 400\"><b>Lack of control: <\/b><span style=\"font-weight: 400\">Many women can feel a lack of control over their pelvic muscles. This can manifest as difficulty holding in gas or stool, or feeling like they can&#8217;t stop the flow of their pee when they need to.<\/span><\/li>\n<li style=\"font-weight: 400\"><b>Sudden urges: <\/b><span style=\"font-weight: 400\">There may be a frequent and sudden urge to pee, which can be hard to control. This can lead to rushing to the bathroom or experiencing leakage before reaching the toilet.<\/span><\/li>\n<li style=\"font-weight: 400\"><b>Discomfort or pain:<\/b><span style=\"font-weight: 400\"> Pelvic pain or discomfort, which can range from mild to severe, is a common feeling for women with a weak pelvic floor. This can feel worse during physical activities or while sitting for a long time.<\/span><\/li>\n<li style=\"font-weight: 400\"><b>Sensation of &#8220;Dropping&#8221;<\/b><span style=\"font-weight: 400\">: Some women with pelvic organ prolapse, which can result from a weak pelvic floor, describe a feeling of organs (such as the bladder or uterus) coming down into the vagina. This can create a noticeable sensation of something &#8220;dropping.&#8221;<\/span><\/li>\n<li style=\"font-weight: 400\"><b>Sexual discomfort: <\/b><span style=\"font-weight: 400\">For some women, sex can be uncomfortable or painful due to the weakened pelvic floor muscles. This can lead to feelings of frustration or anxiety related to intimacy.<\/span><\/li>\n<li style=\"font-weight: 400\"><b>Incomplete emptying: <\/b><span style=\"font-weight: 400\">Women may constantly feel like they haven&#8217;t completely emptied their bladder or bowels. This can be irritating and lead to repeated trips to the toilet.<\/span><\/li>\n<\/ol>\n<h2>\u00a0<\/h2>\n<h2>What causes a weak pelvic floor?<\/h2>\n<p><span style=\"font-weight: 400\">Like most things in our bodies, biomechanics and alignment, excess strain, trauma, genetics, major changes in your health, surgery, substantial weight gain, age, and injury can all contribute to pelvic floor dysfunction. <\/span><\/p>\n<p><span style=\"font-weight: 400\">Believe it or not, your mental health and habits can factor into the strength of your pelvic floor, too. <\/span><\/p>\n<p><span style=\"font-weight: 400\">Learn more about the links between <\/span><a href=\"https:\/\/mutusystem.com\/en-uk\/pelvic-floor\/a-womans-pelvic-health-is-a-womans-mental-health\/\"><span style=\"font-weight: 400\">pelvic floor health and mental health<\/span><\/a><span style=\"font-weight: 400\"> here.\u00a0<\/span><\/p>\n<p>&nbsp;<\/p>\n<h2>Does Having a Baby Weaken Your Pelvic Floor?<\/h2>\n<p><span style=\"font-weight: 400\">Yes, having a baby can definitely contribute to the weakening of the pelvic floor muscles in some women.<\/span><span style=\"font-weight: 400\">\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400\">Your body is normally doing quite a bit of heavy lifting to maintain proper organ placement and function in our pelvic brim even without adding the massive changes of pregnancy into the mix.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400\">As your uterus does its incredible expansion and you grow a whole bitty human in there (or a few of them at once), it is obviously going to put some added strain on your pelvic muscles and ligaments!<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><iframe title=\"The Importance Of Your Pelvic Floor During Childbirth | Doula\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/jKxNohJG7wU?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400\">Secondly, there is a whole soup of hormones in there to help bend, stretch, and soften the muscles and ligaments in your pelvic brim. <\/span><\/p>\n<p><span style=\"font-weight: 400\">It\u2019s a very efficient and wonderful thing to happen to help make space for and move your baby out of your body.<\/span><\/p>\n<p><span style=\"font-weight: 400\">The downside of this is that it\u2019s not always the smoothest dance or one that \u2018bounces back\u2019 in weeks after being so changed for many months.\u00a0<\/span><\/p>\n<p><strong>It&#8217;s usually an assortment of several reasons rather than just one<\/strong><\/p>\n<p><span style=\"font-weight: 400\">There are loads of reasons (and usually some assortment of several) that can make for a weaker pelvic floor in pregnancy and postpartum. <\/span><\/p>\n<p><span style=\"font-weight: 400\">Some of these come from the normal changes occurring in pregnancy which happen to affect some mums more than others. <\/span><\/p>\n<p><span style=\"font-weight: 400\">Other reasons are due to circumstances that arise in the process of giving birth or from certain birthing procedures.\u00a0<\/span><\/p>\n<h2>How Do You Tell If Your Pelvic Floor is weak?<\/h2>\n<p><span style=\"font-weight: 400\">Our pelvic floor is tucked away out of sight, making it tricky to assess its condition by ourselves. <\/span><\/p>\n<p><span style=\"font-weight: 400\">However, knowing the signs that signal a not-so-strong pelvic floor can be your secret weapon in getting the help you need ASAP.<\/span><\/p>\n<p><span style=\"font-weight: 400\">Little signs your body might be sending you:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Experiencing unintended urine leaks.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Finding it challenging to reach the restroom in time.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Dealing with discomfort or pain in the pelvic region.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Noticing a decrease in sensation during sexual activity.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Accidentally letting out gas in an unexpected moment.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400\">For a professional diagnosis, you must see your healthcare provider.\u00a0 <\/span><\/p>\n<p><span style=\"font-weight: 400\">Your doctor will chat with you about your medical history and listen to <\/span><span style=\"font-weight: 400\">what&#8217;s been bothering you. <\/span><\/p>\n<p><span style=\"font-weight: 400\">They&#8217;ll also give you a once-over to see if there are any muscle spasms or knots causing trouble, and check for muscle weakness. <\/span><\/p>\n<p><span style=\"font-weight: 400\">Depending on your situation they may carry out an internal exam or potentially use electrodes to see how well your pelvic muscles are working.<\/span><\/p>\n","image":{"ID":2376,"id":2376,"title":"bowel","filename":"bowel.jpg","filesize":19494,"url":"https:\/\/mutusystem.com\/en-uk\/wp-content\/uploads\/sites\/3\/2021\/08\/bowel.jpg","link":"https:\/\/mutusystem.com\/en-uk\/bowel\/","alt":"","author":"1","description":"","caption":"","name":"bowel","status":"inherit","uploaded_to":0,"date":"2021-08-06 20:20:00","modified":"2021-08-06 20:20:00","menu_order":0,"mime_type":"image\/jpeg","type":"image","subtype":"jpeg","icon":"https:\/\/mutusystem.com\/en-uk\/wp-includes\/images\/media\/default.png","width":729,"height":856,"sizes":{"thumbnail":"https:\/\/mutusystem.com\/en-uk\/wp-content\/uploads\/sites\/3\/2021\/08\/bowel-150x150.jpg","thumbnail-width":150,"thumbnail-height":150,"medium":"https:\/\/mutusystem.com\/en-uk\/wp-content\/uploads\/sites\/3\/2021\/08\/bowel-426x500.jpg","medium-width":426,"medium-height":500,"medium_large":"https:\/\/mutusystem.com\/en-uk\/wp-content\/uploads\/sites\/3\/2021\/08\/bowel.jpg","medium_large-width":729,"medium_large-height":856,"large":"https:\/\/mutusystem.com\/en-uk\/wp-content\/uploads\/sites\/3\/2021\/08\/bowel.jpg","large-width":729,"large-height":856,"1536x1536":"https:\/\/mutusystem.com\/en-uk\/wp-content\/uploads\/sites\/3\/2021\/08\/bowel.jpg","1536x1536-width":729,"1536x1536-height":856,"2048x2048":"https:\/\/mutusystem.com\/en-uk\/wp-content\/uploads\/sites\/3\/2021\/08\/bowel.jpg","2048x2048-width":729,"2048x2048-height":856,"400x300":"https:\/\/mutusystem.com\/en-uk\/wp-content\/uploads\/sites\/3\/2021\/08\/bowel.jpg","400x300-width":255,"400x300-height":300}}},"highlights":{"title":"","text":"","group":[{"image":false},{"image":false}],"description":""},"cta":{"title":"Regaining optimal pelvic floor function","text":"<h2><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-4917 size-large\" src=\"https:\/\/mutusystem.com\/en-us\/wp-content\/uploads\/sites\/2\/2023\/09\/jpeg-optimizer_two-woman-doing-exercise-1671217-1-1024x683.jpeg\" alt=\"two women high fiving whilst doing planks\" width=\"1024\" height=\"683\" \/><\/h2>\n<h2>\u00a0<\/h2>\n<h2><b>How do I strengthen my pelvic floor?<\/b><\/h2>\n<p><span style=\"font-weight: 400\">Not to be a broken record, but\u2026 pelvic floor strength is about way more than squeezing and crunching your way to tightness. <\/span><\/p>\n<p><span style=\"font-weight: 400\">Stretching and releasing the tissues is just as important as strengthening them when you&#8217;re doing pelvic floor exercises. This is especially true if you have hypertonic pelvic floor syndrome (an over tightening of the pelvic floor muscles).<\/span><\/p>\n<p><span style=\"font-weight: 400\">Here\u2019s some exercises and techniques to strengthen and relax your pelvic floor:<\/span><\/p>\n<ol>\n<li style=\"list-style-type: none\">\n<ol>\n<li style=\"font-weight: 400\"><b>Focus and connect.<\/b><span style=\"font-weight: 400\"> Locate and connect with the 3 zones of your pelvic floor muscles. Practice engaging the muscles around each opening separately. Pelvic floor acrobats. No glute (butt) clenching or tailbone tucking \u2013 this prevents your pelvic floor doing its job.<\/span><\/li>\n<li style=\"font-weight: 400\"><b>Decompress and lift<\/b><span style=\"font-weight: 400\">. <\/span><span style=\"font-weight: 400\">Breathe deep into the back of your rib cage, then exhale as you lift your pelvic floor as if picking up a peanut with your vagina or drawing a tampon up inside you. Note: don\u2019t actually pick a peanut up with your vagina. That would be weird.<\/span><\/li>\n<li style=\"font-weight: 400\"><b>Move and tone.<\/b><span style=\"font-weight: 400\"> All movement relies on the core and pelvic floor providing stability, so walk, squat, jump, pull, push, lunge and rotate to give them a toning workout.<\/span><\/li>\n<li style=\"font-weight: 400\"><b>Glute Bridges &#8211; <\/b><span style=\"font-weight: 400\">\u00a0Lay on your back with your knees bent, engage your pelvic floor, then slowly squeeze your bum up to a bridge on an inhale and slowly lower on your exhale.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400\"><b>Lying heel slides &#8211;<\/b><span style=\"font-weight: 400\"> Lie on your back with your knees bent, engage your pelvic floor, then slide one heel forward with your inhale and back to bent with your exhale.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400\"><b>Use resistance<\/b><span style=\"font-weight: 400\">. Exercises that involve moving your legs apart or squeezing them together against resistance get your pelvic floor muscles firing as an automatic \u2018co-contraction\u2019. Clever.<\/span><\/li>\n<li style=\"font-weight: 400\"><b>Align your body<\/b><span style=\"font-weight: 400\">. Get out of your high heeled shoes, sit less and untuck your tailbone to enable your pelvic floor to work optimally and at full length.<\/span><\/li>\n<\/ol>\n<\/li>\n<\/ol>\n<p>&nbsp;<\/p>\n<p><iframe title=\"Glute exercises with resistance band | sample from MUTU System #postpartumexercise #glutesworkout\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/PzlPTGvDehQ?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/p>\n<h3>\u00a0<\/h3>\n<h3>Are kegels good or bad for your pelvic floor?<\/h3>\n<p><span style=\"font-weight: 400\">If done correctly, kegels can be a useful tool in postpartum recovery for helping you connect with your vagina, but there isn\u2019t a huge rush to start squeezing yourself to \u2018bounce back\u2019 if you feel like you can\u2019t do kegels after birth.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400\">Kegels can be bad for you if you only squeeze and don\u2019t learn to also release.\u00a0 <\/span><\/p>\n<p><span style=\"font-weight: 400\">The ideal kegel is when you can squeeze and release your vaginal muscles without engaging the muscles around your anus and when you can gently outwardly release the vaginal muscles beyond their normal resting spot.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><iframe title=\"Why your Kegels aren&#039;t working |  MUTU System#pelvicfloorhealth\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/23V6O6Qrz9k?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/p>\n<p><span style=\"font-weight: 400\">For more <a href=\"https:\/\/mutusystem.com\/en-us\/pelvic-floor\/kegels-pelvic-floor-exercises-for-mums\/\">tips on doing kegels correctly see our article here.<\/a><\/span><\/p>\n<h3>Are crunches bad for the pelvic floor?<\/h3>\n<p><span style=\"font-weight: 400\">Crunches are only a bad exercise if you don\u2019t get them right.\u00a0 <\/span><\/p>\n<p><span style=\"font-weight: 400\">There are common crunching technique \u2018habits\u2019 that could make a weak pelvic floor worse, not better.\u00a0 <\/span><\/p>\n<p><span style=\"font-weight: 400\">So if you\u2019re sucking in your stomach or holding your breath, then your stomach will pooch or bulge out and your organs will bear down on your pelvic floor.<\/span><\/p>\n<p><span style=\"font-weight: 400\">As you crunch, often the hip flexors and lower back are actually taking most of the strain.\u00a0 <\/span><\/p>\n<p><span style=\"font-weight: 400\">So unless you are being guided whether midline tension of the core is maintained and pelvic floor function is controlled and protected then you could be doing more harm than good.<\/span><\/p>\n<h3>Are planks bad for your pelvic floor?<\/h3>\n<p><span style=\"font-weight: 400\">Planks and related workout moves can be great exercises for your abs. <\/span><span style=\"font-weight: 400\">There is no \u2018forbidden exercises\u2019 or bad moves per se.\u00a0 <\/span><\/p>\n<p><span style=\"font-weight: 400\">But it is rarely recommended by most Women\u2019s Health Physiotherapists for the postpartum woman, until her core is restored and functional again.\u00a0 <\/span><\/p>\n<p><span style=\"font-weight: 400\">When a dysfunctional pelvic floor or core is present after giving birth, a load-bearing, isometric exercise, performed with a core muscular system not functioning optimally, may not be either effective or beneficial.\u00a0<\/span><\/p>\n<p><strong>Lots of experts in the field have written on this. <\/strong><\/p>\n<p><span style=\"font-weight: 400\">Here\u2019s a great resource on the complexity of factors likely to be relevant to the postpartum core from <\/span><a href=\"https:\/\/dianeleephysio.com\/education\/core-training-vs-strengthening\/\"><span style=\"font-weight: 400\">Diane Lee\u2019s on Core Strengthening vs Training<\/span><\/a><span style=\"font-weight: 400\">. <\/span><\/p>\n<p><span style=\"font-weight: 400\">And here\u2019s a great article here from <\/span><a href=\"https:\/\/www.juliewiebept.com\/dear-diastasis-community-can-we-talk-about-planks\/\"><span style=\"font-weight: 400\">Julie Wiebe PT on planks<\/span><\/a><span style=\"font-weight: 400\"> for postpartum exercise.<\/span><\/p>\n<p>&nbsp;<\/p>\n<h2>How do I relax my pelvic floor muscles?<\/h2>\n<p><span style=\"font-weight: 400\">Functional movements like walking, stretching, and yoga are fantastic exercises for relaxing the pelvic floor muscles.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400\">Butterflies, child\u2019s pose, and hip stretches are also excellent exercises for a hypertonic pelvic floor (overly tight or in a constant state of spasm). <\/span><\/p>\n<p><span style=\"font-weight: 400\">Squatting can be great too, especially if you can work into a deep, full squat.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><iframe title=\"How walking can help postpartum recovery | MUTU System\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/MYzANmx88JY?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/p>\n<h2>\u00a0<\/h2>\n<h2>The role of posture in pelvic floor health<\/h2>\n<p><span style=\"font-weight: 400\">How you sit, stand and move affects your pelvic floor.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400\">By improving your posture you can improve pelvic floor tone, reduce related symptoms (such as lower back pain) and have a long lasting positive impact on your pelvic health.<\/span><\/p>\n<p><span style=\"font-weight: 400\">A good tip is to start by &#8216;backing up&#8217; your weight as you stand. This means when you&#8217;re standing, your weight should be through your heels, not the balls of your feet.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400\">You should be able to lift your toes and your butt should curve out. I&#8217;ve said it before: don&#8217;t tuck your bum! <\/span><\/p>\n<p><span style=\"font-weight: 400\">You won&#8217;t be able to do this if you&#8217;re wearing shoes with any heel though so try it barefoot.<\/span><\/p>\n<p><span style=\"font-weight: 400\">Drop your shoulders, drop your ribs (that means don&#8217;t stick your chest out).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400\">All these things are small adjustments related to how your core is able to function.<\/span><\/p>\n<p><iframe title=\"6 Alignment Rules For Core and Pelvic Floor Health\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/WRIOYb6litQ?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/p>\n<p><span style=\"font-weight: 400\">Biomechanics and alignment are lifestyle habits we have established all our lives. But just noticing how our body is &#8216;stacked on itself&#8217; helps us to move and function more freely.<\/span><\/p>\n<h2>\u00a0<\/h2>\n<h2>Is there a link between mental health and pelvic floor health?<\/h2>\n<p><span style=\"font-weight: 400\">Yes! It may come as a shock, but your mental health and pelvic floor health can be linked. <\/span><\/p>\n<p><span style=\"font-weight: 400\">Where the link is can be obvious in some cases, in others it can be a bit of a chicken and the egg situation. That is, struggles with depression and anxiety can both be a cause and a symptom of <\/span><span style=\"font-weight: 400\">pelvic floor<\/span><span style=\"font-weight: 400\"> concerns.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400\">We surveyed mums using the MUTU System and found that 87% of women feel that dealing with pelvic health issues has an affect on their mental health. <\/span><\/p>\n<p><span style=\"font-weight: 400\">It\u2019s something to be taken seriously and dealt with thoughtfully and holistically.<\/span><span style=\"font-weight: 400\">\u00a0<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><iframe title=\"Who do you talk to about your postnatal pelvic health? |  MUTU System\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/JAxGY88PiLs?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/p>\n<h2>\u00a0<\/h2>\n<h2>What are the Common Myths Relating to the Pelvic Floor?<\/h2>\n<p><span style=\"font-weight: 400\">Misinformation and myths relating to the pelvic floor are rife. The most common ones we come across:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Kegels fix everything!<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Pelvic floor issues only occur with age or childbirth.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Ab exercises alone can fix your pelvic floor.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Pelvic floor conditions only affect women \/ only affect you in your vaginal area.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">A loose pelvic floor is the only way to have a weak pelvic floor (Hint: a too-tight pelvic floor is just as weak).<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">A caesarean birth protects you from pelvic floor issues.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Pelvic floor pain and other common symptoms of pelvic floor dysfunction (core weakness, peeing when jumping or sneezing or laughing, painful sex, etc.) are inevitable after birth and you just have to accept it.\u00a0<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400\">None of these things are absolutely true or false. Read more here to find out why.\u00a0<\/span><\/p>\n<h2>\u00a0<\/h2>\n<h2>When should I see someone if I\u2019m experiencing Pelvic Floor pain?<\/h2>\n<p><span style=\"font-weight: 400\">Your first port of call should be a Pelvic Floor Physical Therapist (US) or Women\u2019s Health Physio (UK).<\/span><\/p>\n<p><span style=\"font-weight: 400\">It\u2019s important to first rule out a possible infection or chronic inflammatory condition. This is usually done with some simple tests.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400\">If your pelvic pain is persistent and you\u2019re sure it\u2019s not an infection, you may be referred to your GP, midwife, or OBGYN about your pain.<\/span><\/p>\n<p><span style=\"font-weight: 400\"> They may recommend having you go for additional testing or refer you to a specialist.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400\">Depending on your level of pain, they may suggest starting with some of the exercises and mental health practices first and have you follow up.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400\">If it is available in your area, with your insurance or finances, and seems interesting to you to do, you might want to make an appointment with a pelvic floor therapist.\u00a0<\/span><\/p>\n","image":false},"questions":{"group":[{"title":"How common is pelvic floor dysfunction?","text":"<p><span style=\"font-weight: 400\">Pelvic floor dysfunctions are extremely common. 1 in 3 women will experience one in their lifetime, with 1 in 4 women older than 20 suffering from symptoms like incontinence, urine or stool leakage. <\/span><\/p>\n"},{"title":"What causes a weak pelvic floor?","text":"<p><span style=\"font-weight: 400\">Biomechanics and alignment, excess strain, trauma, genetics, major changes in your health, surgery, substantial weight gain, age, and injury can all contribute to pelvic floor issues.<\/span><\/p>\n"},{"title":"How do you know if your pelvic floor is weak?","text":"<p><span style=\"font-weight: 400\">Little signs your body might be sending you include urine leaks, difficulty reaching the loo in time, pelvic pain, loss of sensation during sex and accidentally letting out gas.<\/span><\/p>\n"},{"title":"What does a weak pelvic floor feel like?","text":"<p><span style=\"font-weight: 400\">The way a weak pelvic floor &#8220;feels&#8221; will vary from person to person. Common descriptions include; sensation of pressure, lack of control, sudden urges, pelvic discomfort, sensation of \u201cdropping\u201d, sexual discomfort and incomplete emptying.<\/span><\/p>\n"},{"title":"Does having a baby weaken your pelvic floor?","text":"<p><span style=\"font-weight: 400\">Yes, having a baby can definitely contribute to the weakening of the pelvic floor muscles. From an expanding uterus and increased hormones to the process of giving birth loads of reasons (and usually some assortment of several) can make for a weaker pelvic floor in pregnancy and postpartum.<\/span><\/p>\n"},{"title":"How can I improve my pelvic floor health?","text":"<p><span style=\"font-weight: 400\">Pelvic floor strength is about way more than squeezing and crunching your way to tightness. Stretching and releasing the tissues is just as important. Locate and connect with the 3 zones of your pelvic floor muscles. Practice engaging the muscles around each opening separately.<\/span><\/p>\n"},{"title":"Can a weak pelvic floor be reversed?","text":"<p><span style=\"font-weight: 400\">Yes absolutely a week pelvic floor can be reversed. Careful lifestyle adjustments, committing to good nutrition and the right exercises will, in most cases, make a huge improvement.<\/span><\/p>\n"},{"title":"How long does it take to improve a weak pelvic floor?","text":"<p><span style=\"font-weight: 400\">It really depends.\u00a0 With the MUTU system you will feel the difference and improved symptoms by 6 weeks and really start to see changes within 9 weeks if you follow the guidelines consistently.<\/span><\/p>\n"}]},"correction":{"title":"","group":false,"text":"","image":false}},"_links":{"self":[{"href":"https:\/\/mutusystem.com\/en-uk\/wp-json\/wp\/v2\/categories\/13","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/mutusystem.com\/en-uk\/wp-json\/wp\/v2\/categories"}],"about":[{"href":"https:\/\/mutusystem.com\/en-uk\/wp-json\/wp\/v2\/taxonomies\/category"}],"wp:post_type":[{"href":"https:\/\/mutusystem.com\/en-uk\/wp-json\/wp\/v2\/posts?categories=13"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}