The Pelvic Floor Plan

A Strong Pelvic Floor During and After Pregnancy

A strong pelvic floor is essential during and after pregnancy. The pelvic floor consists of a group of muscles that support the bladder, uterus and intestines like a hammock. These muscles ensure that you have control over holding urine and feces. They also play an important role in the stability of the pelvis and lower back. In addition, a well-functioning pelvic floor contributes to a pleasant sex life.

During pregnancy, these muscles are put under a lot of pressure due to the growing uterus and increasing weight. In addition, hormonal changes cause the muscles to become softer. This can lead to weakening of the pelvic floor, resulting in complaints such as urine leakage and prolapse.

The influence of childbirth on the pelvic floor

During childbirth, the pelvic floor muscles are stretched to the maximum to allow the baby to pass through. This can cause weakening and sometimes even damage to the muscles. In some cases, a tear (rupture) occurs in the perineum. After childbirth, the muscles need time to recover and regain their strength.

Common complaints and percentages

After giving birth, many women experience complaints related to a weakened pelvic floor.

• Urinary incontinence : About 1 in 3 women (33%) suffer from urine loss during or after pregnancy. These complaints can occur especially when coughing, sneezing, laughing or lifting. After giving birth, 20-30% of women continue to suffer from urinary incontinence.

• Fecal incontinence : About 2% to 6% of women experience fecal leakage or difficulty holding wind after childbirth. This is especially common after a difficult delivery with a third- or fourth-degree tear.

• Pelvic organ prolapse : Approximately 50% of women will experience mild to moderate pelvic organ prolapse after vaginal delivery. Some of these women (10-20%) will actually develop symptoms due to this prolapse in the years following delivery.

• Pain and perineum problems : After giving birth, 6% to 30% of women experience long-term pain in the perineum (the area between the vagina and anus). This is especially common in women who have had a major tear or episiotomy (cut) during childbirth.

  
  

What can you do to prevent or cure complaints?

It is smart to start pelvic floor exercises during pregnancy. These exercises make the muscles strong and flexible, which significantly reduces the chance of complaints after childbirth. After childbirth, it is important to start slowly. Start with light exercises and slowly build up the intensity.

Want to get started right away? Below you will find a PDF file with exercises specifically for during pregnancy!

Pregnancy week 20+:

pelvic floor plan pregnancy.pdf

Download PDF • 5.93MB

After giving birth, it is important to let the pelvic floor recover quietly. The first few weeks, the focus is mainly on rest and light activation of the muscles. Forcing can actually be counterproductive, so take your time and listen to your body.

I have created three exercise plans to guide you through this recovery process:

Post Partum Week 1 to 3: Focus on rest and gentle activation to promote blood flow and consciously engage the muscles again.

Pelvic Floor Exercises week 0-3.pdf

Download PDF • 4.68MB

Post Partum Week 3 to 6: Build up carefully with light strength and stability exercises.

Pelvic floor Week 3-6.pdf .pdf

Download PDF • 6.49MB

Post Partum Week 6+: Gradually increase intensity to increase strength, control and stability.

Pelvic floor week 6+.pdf

Download PDF • 4.49MB

It is also wise to visit a pelvic floor specialist both during pregnancy and 6 weeks after giving birth. This helps to prevent problems and to recover properly. The specialist can give tips in advance and help you if something goes wrong. After giving birth, the specialist will check whether you are recovering properly.

If it doesn't help, it doesn't hurt! Professional advice gives you certainty and helps prevent complaints.

Tips to not forget

It can sometimes be difficult to stick to pelvic floor exercises consistently. Here are some practical tips to help you remember and stay motivated:

• Use an app : There are special apps that remind you to do your pelvic floor exercises every day. For example, search for 'Kegel Trainer' or 'Pelvic Floor Coach' in the app store.

• Link it to a routine : Do the exercises at a fixed time of day, such as while brushing your teeth or making coffee. Linking it to an existing routine makes it easier to stick with it.

• Hang a reminder : Stick a note on the refrigerator or bathroom mirror to remind yourself to do the exercises.

• Use visual cues : Place an object, such as a small stone or bracelet, in a place you see often. Every time you see it, you know it's time for an exercise.

• Make it a habit : It takes time to make pelvic floor exercises a routine. Start small and build up to it becoming a regular part of your day.

• Involve your partner : Ask your partner to remind you of the exercises. Working together makes it easier to keep it up.

• Set goals : Think about what you want to achieve with the exercises and keep this in mind. This will keep you motivated, even when it is difficult.