![\"\"](\"https:\/\/letmommysleep.com\/blog\/wp-content\/uploads\/2024\/11\/pelvic-floor-101.png\")
<\/figure>\n\n\n\nRemember that in seeking counsel, a pelvic floor therapist is a highly trained professional with the clinical designation of Doctor of Physical Therapy (DPT) or Occupational Therapist specializing in the pelvic floor. This is a doctoral degree involving extensive training in anatomy, physiology, and rehabilitation techniques. DPT\u2019s have also completed clinical rotations in women\u2019s health, orthopedics and more.<\/p>\n\n\n\n
What is the Pelvic Floor?<\/strong><\/h2>\n\n\n\nThe pelvic floor is not just 1 thing- it is actually 26 muscles that work together. This team of muscles surround the urethra, vagina and anus that acts as a “hammock” of support for the bladder, uterus and rectum. (The prostate is also supported, but for this lesson we’re concentrating on women and people who don\u2019t have a prostate). Like with all of our body parts, a strong properly functioning pelvic floor is important for overall well-being. <\/p>\n\n\n\n
The main reasons to keep a strong pelvic floor are:<\/p>\n\n\n\n
\n- to maintain good bladder and bowel control; your pelvic floor muscles help your bladder and anus open and close.<\/li>\n\n\n\n
- support your internal organs; the pelvic floor is the structural support of all the organs in the lower abdomen: bladder, intestines and reproductive organs<\/li>\n\n\n\n
- improved sexual function; a strong pelvic floor alleviates pain\/discomfort during sex, increases blood
flow and allows for better orgasm control.<\/li>\n<\/ol>\n\n\n\nHow can I help ensure a well functioning and healthy pelvic floor?<\/strong><\/h2>\n\n\n\nPregnancy, labor and delivery and aging in general can affect the strength of the pelvic floor. Anyone can do pelvic floor exercises! But in the area of maternal health, there are specific exercises that are appropriate during pregnancy, and specific exercises during postpartum. <\/p>\n\n\n\n
Your pelvic floor therapist and your own comfort can help you decide which exercises you\u2019d like to do. <\/p>\n\n\n\n![\"\"](\"https:\/\/letmommysleep.com\/blog\/wp-content\/uploads\/2025\/11\/let-mommy-sleeps-pelvic-floor-101-png-683x1024.png\")
<\/figure>\n\n\n\nPelvic Floor 101 During Pregnancy<\/strong> – 3 Exercises to Consider<\/h2>\n\n\n\n\n- Kegel Exercises<\/strong> – Perhaps the most well-known pelvic floor exercise is the Kegel Exercise or \u201cKegels.\u201d Kegels involve tightening and then releasing the muscles in the pelvic floor to strengthen them. You can assure that you’re doing the exercise correctly by practicing a few during urination. Kegels use the same group of muscles we use to stop and start the flow of urine. Kegels can be done before, during and post pregnancy. They can be done in a seated position and when tolerated, can also done in bridge pose.<\/li>\n<\/ul>\n\n\n\n
However! It’s important to know that while they’re well known, the success of Kegels depends on your personal physiology. As Joy Noble, Doctor of Physical Therapy says, It may be worth noting that Kegels are not for everyone as they can contribute to a tight pelvic floor, this is where it is ideal to see a pelvic therapist to assess the state of your pelvic floor<\/em>.<\/p>\n\n\n\n\n- Diaphragmatic Breathing <\/strong>\u2013 This deep breathing method engages the core muscles, including the pelvic floor, improves posture and core stability. Here’s how:<\/li>\n<\/ul>\n\n\n\n
\n- Sit or lie down in a comfortable position<\/li>\n\n\n\n
- Breathe in slowly through your nose, focusing on expanding your abdomen rather than your chest.<\/li>\n\n\n\n
- Exhale slowly and fully through your mouth, using your abdominal muscles to push the air out.<\/li>\n\n\n\n
- Repeat for several breaths<\/li>\n<\/ol>\n\n\n\n
\n- Pelvic Tilts<\/strong>: Tilting the pelvis forward (anterior tilt) and backward (posterior tilt) while lying on your back, sitting, or standing. The focus is on isolating the movement of the pelvis without involving the rest of the spine.<\/li>\n<\/ul>\n\n\n\n
Why Pelvic Floor Health Matters<\/strong>
Pelvic floor strength affects much more than bladder control. It supports your spine, posture and even breathing efficiency. A balanced pelvic floor also reduces lower back pain and can improve core strength and mobility in physical activity. While everyone can benefit from a healthy pelvic floor, new parents can especially benefit with recovery from childbirth faster and more comfortably.<\/p>\n\n\n\nPelvic Floor 101: Pregnancy and Postpartum –<\/strong> Beyond the Basics<\/strong><\/h2>\n\n\n\nThere are specific therapies for the postpartum phase as well. One well-tolerated exercise is called 360 Canister Breathing <\/a>and engages your core while helping the pelvic floor. In addition to self-guided exercise, it\u2019s recommended to include professional visits to a pelvic floor therapist. Here you can expect a specialized program based on your needs that may include Manual Therapy, where a physical therapist actually helps release tension and improve muscle function with you. <\/p>\n\n\n\nWhen to Seek Professional Help<\/strong>
If you experience pain, pressure, leakage or a feeling of heaviness in your pelvis, it\u2019s best to see a licensed pelvic floor physical therapist. They can determine whether your muscles are weak, tight or both because strengthening alone isn\u2019t always the answer. For more guidance on postpartum healing and recovery <\/p>\n\n\n\nQuick Facts About Pelvic Floor Therapy<\/strong>
\u2022 26 muscles support your pelvic organs and control bladder\/bowel function
\u2022 DPTs and OTs with pelvic specialization are the qualified providers
\u2022 Both pregnancy and menopause can weaken pelvic muscles
\u2022 Strength and relaxation are equally important
\u2022 Professional evaluation is recommended before starting exercises<\/p>\n\n\n\nContent reviewed with guidance from Joy Noble, DPT, Women\u2019s Health and Pelvic Floor Specialist, Pelvic Pride Physical Therapy, Baltimore, MD.<\/em> If you would like to learn more about postpartum recovery, visit Your First Week Home with Baby: Ultimate Q&A<\/a><\/p>\n\n\n\n
flow and allows for better orgasm control.<\/li>\n<\/ol>\n\n\n\n
How can I help ensure a well functioning and healthy pelvic floor?<\/strong><\/h2>\n\n\n\nPregnancy, labor and delivery and aging in general can affect the strength of the pelvic floor. Anyone can do pelvic floor exercises! But in the area of maternal health, there are specific exercises that are appropriate during pregnancy, and specific exercises during postpartum. <\/p>\n\n\n\n
Your pelvic floor therapist and your own comfort can help you decide which exercises you\u2019d like to do. <\/p>\n\n\n\n<\/figure>\n\n\n\nPelvic Floor 101 During Pregnancy<\/strong> – 3 Exercises to Consider<\/h2>\n\n\n\n\n- Kegel Exercises<\/strong> – Perhaps the most well-known pelvic floor exercise is the Kegel Exercise or \u201cKegels.\u201d Kegels involve tightening and then releasing the muscles in the pelvic floor to strengthen them. You can assure that you’re doing the exercise correctly by practicing a few during urination. Kegels use the same group of muscles we use to stop and start the flow of urine. Kegels can be done before, during and post pregnancy. They can be done in a seated position and when tolerated, can also done in bridge pose.<\/li>\n<\/ul>\n\n\n\n
However! It’s important to know that while they’re well known, the success of Kegels depends on your personal physiology. As Joy Noble, Doctor of Physical Therapy says, It may be worth noting that Kegels are not for everyone as they can contribute to a tight pelvic floor, this is where it is ideal to see a pelvic therapist to assess the state of your pelvic floor<\/em>.<\/p>\n\n\n\n\n- Diaphragmatic Breathing <\/strong>\u2013 This deep breathing method engages the core muscles, including the pelvic floor, improves posture and core stability. Here’s how:<\/li>\n<\/ul>\n\n\n\n
\n- Sit or lie down in a comfortable position<\/li>\n\n\n\n
- Breathe in slowly through your nose, focusing on expanding your abdomen rather than your chest.<\/li>\n\n\n\n
- Exhale slowly and fully through your mouth, using your abdominal muscles to push the air out.<\/li>\n\n\n\n
- Repeat for several breaths<\/li>\n<\/ol>\n\n\n\n
\n- Pelvic Tilts<\/strong>: Tilting the pelvis forward (anterior tilt) and backward (posterior tilt) while lying on your back, sitting, or standing. The focus is on isolating the movement of the pelvis without involving the rest of the spine.<\/li>\n<\/ul>\n\n\n\n
Why Pelvic Floor Health Matters<\/strong>
Pelvic floor strength affects much more than bladder control. It supports your spine, posture and even breathing efficiency. A balanced pelvic floor also reduces lower back pain and can improve core strength and mobility in physical activity. While everyone can benefit from a healthy pelvic floor, new parents can especially benefit with recovery from childbirth faster and more comfortably.<\/p>\n\n\n\nPelvic Floor 101: Pregnancy and Postpartum –<\/strong> Beyond the Basics<\/strong><\/h2>\n\n\n\nThere are specific therapies for the postpartum phase as well. One well-tolerated exercise is called 360 Canister Breathing <\/a>and engages your core while helping the pelvic floor. In addition to self-guided exercise, it\u2019s recommended to include professional visits to a pelvic floor therapist. Here you can expect a specialized program based on your needs that may include Manual Therapy, where a physical therapist actually helps release tension and improve muscle function with you. <\/p>\n\n\n\nWhen to Seek Professional Help<\/strong>
If you experience pain, pressure, leakage or a feeling of heaviness in your pelvis, it\u2019s best to see a licensed pelvic floor physical therapist. They can determine whether your muscles are weak, tight or both because strengthening alone isn\u2019t always the answer. For more guidance on postpartum healing and recovery <\/p>\n\n\n\nQuick Facts About Pelvic Floor Therapy<\/strong>
\u2022 26 muscles support your pelvic organs and control bladder\/bowel function
\u2022 DPTs and OTs with pelvic specialization are the qualified providers
\u2022 Both pregnancy and menopause can weaken pelvic muscles
\u2022 Strength and relaxation are equally important
\u2022 Professional evaluation is recommended before starting exercises<\/p>\n\n\n\nContent reviewed with guidance from Joy Noble, DPT, Women\u2019s Health and Pelvic Floor Specialist, Pelvic Pride Physical Therapy, Baltimore, MD.<\/em> If you would like to learn more about postpartum recovery, visit Your First Week Home with Baby: Ultimate Q&A<\/a><\/p>\n\n\n\n
<\/figure>\n\n\n\nPelvic Floor 101 During Pregnancy<\/strong> – 3 Exercises to Consider<\/h2>\n\n\n\n\n- Kegel Exercises<\/strong> – Perhaps the most well-known pelvic floor exercise is the Kegel Exercise or \u201cKegels.\u201d Kegels involve tightening and then releasing the muscles in the pelvic floor to strengthen them. You can assure that you’re doing the exercise correctly by practicing a few during urination. Kegels use the same group of muscles we use to stop and start the flow of urine. Kegels can be done before, during and post pregnancy. They can be done in a seated position and when tolerated, can also done in bridge pose.<\/li>\n<\/ul>\n\n\n\n
However! It’s important to know that while they’re well known, the success of Kegels depends on your personal physiology. As Joy Noble, Doctor of Physical Therapy says, It may be worth noting that Kegels are not for everyone as they can contribute to a tight pelvic floor, this is where it is ideal to see a pelvic therapist to assess the state of your pelvic floor<\/em>.<\/p>\n\n\n\n\n- Diaphragmatic Breathing <\/strong>\u2013 This deep breathing method engages the core muscles, including the pelvic floor, improves posture and core stability. Here’s how:<\/li>\n<\/ul>\n\n\n\n
\n- Sit or lie down in a comfortable position<\/li>\n\n\n\n
- Breathe in slowly through your nose, focusing on expanding your abdomen rather than your chest.<\/li>\n\n\n\n
- Exhale slowly and fully through your mouth, using your abdominal muscles to push the air out.<\/li>\n\n\n\n
- Repeat for several breaths<\/li>\n<\/ol>\n\n\n\n
\n- Pelvic Tilts<\/strong>: Tilting the pelvis forward (anterior tilt) and backward (posterior tilt) while lying on your back, sitting, or standing. The focus is on isolating the movement of the pelvis without involving the rest of the spine.<\/li>\n<\/ul>\n\n\n\n
Why Pelvic Floor Health Matters<\/strong>
Pelvic floor strength affects much more than bladder control. It supports your spine, posture and even breathing efficiency. A balanced pelvic floor also reduces lower back pain and can improve core strength and mobility in physical activity. While everyone can benefit from a healthy pelvic floor, new parents can especially benefit with recovery from childbirth faster and more comfortably.<\/p>\n\n\n\nPelvic Floor 101: Pregnancy and Postpartum –<\/strong> Beyond the Basics<\/strong><\/h2>\n\n\n\nThere are specific therapies for the postpartum phase as well. One well-tolerated exercise is called 360 Canister Breathing <\/a>and engages your core while helping the pelvic floor. In addition to self-guided exercise, it\u2019s recommended to include professional visits to a pelvic floor therapist. Here you can expect a specialized program based on your needs that may include Manual Therapy, where a physical therapist actually helps release tension and improve muscle function with you. <\/p>\n\n\n\nWhen to Seek Professional Help<\/strong>
If you experience pain, pressure, leakage or a feeling of heaviness in your pelvis, it\u2019s best to see a licensed pelvic floor physical therapist. They can determine whether your muscles are weak, tight or both because strengthening alone isn\u2019t always the answer. For more guidance on postpartum healing and recovery <\/p>\n\n\n\nQuick Facts About Pelvic Floor Therapy<\/strong>
\u2022 26 muscles support your pelvic organs and control bladder\/bowel function
\u2022 DPTs and OTs with pelvic specialization are the qualified providers
\u2022 Both pregnancy and menopause can weaken pelvic muscles
\u2022 Strength and relaxation are equally important
\u2022 Professional evaluation is recommended before starting exercises<\/p>\n\n\n\nContent reviewed with guidance from Joy Noble, DPT, Women\u2019s Health and Pelvic Floor Specialist, Pelvic Pride Physical Therapy, Baltimore, MD.<\/em> If you would like to learn more about postpartum recovery, visit Your First Week Home with Baby: Ultimate Q&A<\/a><\/p>\n\n\n\n
However! It’s important to know that while they’re well known, the success of Kegels depends on your personal physiology. As Joy Noble, Doctor of Physical Therapy says, It may be worth noting that Kegels are not for everyone as they can contribute to a tight pelvic floor, this is where it is ideal to see a pelvic therapist to assess the state of your pelvic floor<\/em>.<\/p>\n\n\n\n Why Pelvic Floor Health Matters<\/strong> There are specific therapies for the postpartum phase as well. One well-tolerated exercise is called 360 Canister Breathing <\/a>and engages your core while helping the pelvic floor. In addition to self-guided exercise, it\u2019s recommended to include professional visits to a pelvic floor therapist. Here you can expect a specialized program based on your needs that may include Manual Therapy, where a physical therapist actually helps release tension and improve muscle function with you. <\/p>\n\n\n\n When to Seek Professional Help<\/strong> Quick Facts About Pelvic Floor Therapy<\/strong> Content reviewed with guidance from Joy Noble, DPT, Women\u2019s Health and Pelvic Floor Specialist, Pelvic Pride Physical Therapy, Baltimore, MD.<\/em> If you would like to learn more about postpartum recovery, visit Your First Week Home with Baby: Ultimate Q&A<\/a><\/p>\n\n\n\n\n
\n
\n
Pelvic floor strength affects much more than bladder control. It supports your spine, posture and even breathing efficiency. A balanced pelvic floor also reduces lower back pain and can improve core strength and mobility in physical activity. While everyone can benefit from a healthy pelvic floor, new parents can especially benefit with recovery from childbirth faster and more comfortably.<\/p>\n\n\n\nPelvic Floor 101: Pregnancy and Postpartum –<\/strong> Beyond the Basics<\/strong><\/h2>\n\n\n\n
If you experience pain, pressure, leakage or a feeling of heaviness in your pelvis, it\u2019s best to see a licensed pelvic floor physical therapist. They can determine whether your muscles are weak, tight or both because strengthening alone isn\u2019t always the answer. For more guidance on postpartum healing and recovery <\/p>\n\n\n\n
\u2022 26 muscles support your pelvic organs and control bladder\/bowel function
\u2022 DPTs and OTs with pelvic specialization are the qualified providers
\u2022 Both pregnancy and menopause can weaken pelvic muscles
\u2022 Strength and relaxation are equally important
\u2022 Professional evaluation is recommended before starting exercises<\/p>\n\n\n\n