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3 Simple Ways to Support your Pelvic Floor



Growing up I was not aware how important my pelvic floor would be for me to go through my maternal journey when the time came. The only thing I thought I needed to know about was my menstrual cycle and even then, I didn’t fully understand the complete logic behind a womens’ cycle and how detrimental it is when it came to conceiving.


Here we are seventeen years later and I seem to keep unlearning and relearning things about women’s health overall and how much I still need to change or work on. I personally feel like I should have been taught when I was in junior high phys. Education. As I went through my pregnancy twice within a year or so, I would say it has definitely changed the physical aspect of my body and as much as I have healed somewhat from birth I would say I am still healing.


It was very recently that I had to deal with some health setbacks that were causing me stress and fatigue and I had no idea my womb health was a factor. I had shared in the past how much of a challenge my menstrual cycles have been and my journey and restoring my uterine health but did you know that it takes more than just drinking herbal teas and steaming your yoni to really restore your pelvic area.


The importance of maintaining your pelvic floor is to help strengthen the bladder, support a woman going through postpartum healing after childbirth, reduce the risks of prolapsing of the uterus and or cervix and for males their prostate - yes even men need to care for their pelvic floor.


I am going to be sharing what I have been doing and seem to find very helpful and so would love for you to take advantage of these tips to help yourself as well.


Kegels


Kegels is an exercise you can practically do anywhere for a few minutes each day that will help you tremendously. Before I conceived I would get these heavy painful sensations in my uterus and it felt like my insides were coming out and I read about prolapsed uterus. I was not sure whether I had this issue but I do recall refraining from using the bathroom quite often as a young girl, I guess I was too busy having fun. Now I am a full advocate for kids and making sure they go even if there is a slight urge because of the damage it can cause. The effects of that was starting to cause an issue to my pelvic floor so I started to do kegels. A combination of that and exercises like hip raises/lifts, squats and planks have helped me strengthen my pelvic floor muscles. If you are unsure how to do kegels I have included a helpful video link to assist you.


Maintaining a healthy weight


Like I mentioned, as I got into the routine of doing kegels I also began a regiment with my daily exercise. I became so proactive in ensuring I restored my health before I began my maternal journey and I am glad I did. I’ve heard of women having challenges with holding their urine in when expecting just by simple movement or coughing. This is more than likely due to a weak pelvic floor. Now imagine having a 5-6 pound baby sitting on your bladder, this weight adds to the challenge of ensuring your pelvic floor can handle that much pressure. Getting on top of your weight is not always easy and does not happen overnight however baby steps are a step into the right direction that can also support your overall health.


Avoid Straining



As much as holding on to your urine when you have an urge to go but are currently occupied, it is also important not to strain when you do go and this can happen for a few reasons.

Either your bladder is now weak so you feel the need to strain to be able to fully empty your bladder

You are constipated or gassy

Or dehydrated


I used to be great at drinking my fair share of water before motherhood took its glory. Now I have to remind myself at times to do the little things that support my self care. Avoid as much as you can to become dehydrated and also limit your amount of caffeine intake.

Up your fiber intake and when you need a little push, taking senna tea can be helpful to loosen your stool.

When you are at home, use a stool when you have to go. This will help you sit at a good angle to empty your bladder and have a good bowel movement without all that straining.

Here’s a link to a stool I have all over my house, it’s collapsable and easy to store.


There’s so much more you can do to assist and support your pelvic floor like yoga and pilates, incorporating pelvic floor exercises into your workout routine, avoiding lifting heavy weights or lighting incorrectly, smoking and so much more but I felt the need to share my simple steps I do on a daily basis that does not take up much of your time.


I hope this post helped and if there is anything I can to help you further let a siStar know.



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I know I speak on this a lot but I don't think the importance and acknowledgement when it comes to postpartum as whole is understood. Many times you find a woman being howled her down about her biolog