Okay, mama. We know our pelvic floor health is so important. But do we really know why?

Thankfully Pelvic Health Physical Therapist Carla Palmer (PT, DPT, PRPC) of MiraSol Physical Therapy is here to answer all of our questions!

Read below to learn more, and join us Weds., March 27 at 10 a.m. at Sagecrest Park for a FREE Ask the Expert chat at the part after Stroller Barre. All moms are welcome!

Hi, Carla! So moms hear the term "pelvic floor" but don't always know necessarily what it is or how to feel it. Can you explain: What is a pelvic floor?

The "pelvic floor" is the collective term of the group of muscles, ligaments and connective tissues at the "floor of our pelvis,” attaching our spine to our pelvis/hips and legs. There are about 12-14 muscles total in this group, about 12 in males and about 14 in females.

Think of these muscles as a "bowl-shaped" group of muscles that make up the "floor" of our pelvis and that we sit on. These muscles attach from our pubic bone in the front to the lower spine in the back. We can feel some of these muscles by palpating the skin between the vagina and anal opening. There are a total of 3 layers of pelvic floor muscles as well as connective tissues 'interwoven' among these muscles to assist in support and stability of the pelvis and its organs.

And why is the pelvic floor so important?

The pelvic floor is very important as these groups of muscles provide the following roles: support, stability, sphincter control and sexual function. They provide support to the abdominal and pelvic organs, such as our bladder, uterus and rectum. These muscles maintain continence of urine and feces. They also allow voiding, defecation, sexual activity and childbirth.

How does the pelvic floor change during and after pregnancy?

During pregnancy, hormonal changes and the growing baby can put increasing pressure on the pelvic floor. These changes may lead to stretching and weakening of these muscles, leading to difficulty in maintaining continence as well as increasing pregnancy-related pelvic or lumbopelvic pain. Additionally, childbirth can further affect the pelvic floor as these muscles may tear during delivery.

After pregnancy, the entire body, including the pelvic floor muscles take time to recover and heal. Some women may experience incontinence, post pelvic or lumbar pain, as well as organ prolapse post vaginal and C section births.

We know exercises like the squats & lunges we do in our stroller-based workouts at FIT4MOM can help moms strengthen their pelvic floor, but what are some other things moms can do to strengthen and protect their pelvic floor?

Squats and lunges are great to do in your workouts! But protection of the pelvic floor muscles is also very important as well as the safe progression of squats and lunges for strengthening the hips and legs. In addition, more specific abdominal, pelvic and spinal musculature exercises to allow for healing post birth as well as safely strengthen these muscles is also important to protect the pelvic floor. These exercises are specifically tailored on an individual basis, based on the current status of each woman post birth.

Definitely. Is there anything else you would like to add?

It is advisable for each woman to consult a pelvic health physical therapist for guidance on post birth care. Each woman heals differently and understanding the process of not just healing post birth, but to recover and return to your prior level of activity without pelvic pain, organ prolapse or incontinence is certainly a realistic and achievable goal.

Thank you, Carla! For more info or to book an appointment with MiraSol Physical Therapy, click HERE.