Let’s Talk Pelvic Floor Health 

Your pelvic floor is a group of muscles and ligaments that form the base of your pelvis. They support your bladder, uterus and bowel and help stabilize your spine.

During pregnancy, these muscles have to carry more weight than usual and stretch during birth to help deliver your baby. A big job for a small group of muscles!

Why It Matters

A strong, flexible pelvic floor can help:

• Improve recovery after birth
• Make delivery smoother
• Prevent issues like urine leakage, pelvic pressure or pain
• Reduce discomfort during pregnancy
• Support your core and spine

How to Care for Your Pelvic Floor

• Avoid pushing or straining if you’re constipated or lifting something heavy
• Learn how to relax these muscles too — not just tighten them
• Practice gentle pelvic floor exercises (like Kegels) to build strength  
• Tell your provider if you notice leaking, heaviness or discomfort
• Use good posture and breathing to reduce pressure

Kegel Exercises

Kegel exercises help strengthen your pelvic floor muscles, which support your bladder, uterus, and bowel — and you can do them almost anywhere.

How to do a Kegel:

• Find the right muscles: Imagine you’re stopping the flow of urine or holding in gas — those are your pelvic floor muscles.
• Contract and relax: Tighten these muscles for 3–5 seconds, then relax for the same amount of time.
• Repeat: Do 10–15 repetitions for one set, and try to complete 3 sets per day.
• Breathe: Keep breathing normally — don’t hold your breath.
• Focus: Only tighten your pelvic floor muscles. Avoid squeezing your stomach, thighs or buttocks.

Not sure how to start strengthening your pelvic floor? Your provider or a pelvic floor physical therapist can guide you. It’s never too early — or too late — to begin, and even small steps now can make a big difference during pregnancy and recovery.