Pelvic floor care for pregnancy & postpartum
Why focus on pelvic floor care now
Pregnancy and birth ask a lot of your body. Hormonal shifts and a growing belly change posture, breathing patterns, and pelvic support. A gentle, consistent routine can help you feel more connected and supported.
During pregnancy: permission-based practices
- Breath first: Slow diaphragmatic breaths to soften excess tension.
- Alignment: Stack ribs over pelvis when standing and sitting; avoid long holds or breath-holding.
- Gentle engagement: Short, easy pelvic floor contractions followed by complete releases.
- Movement menu: Walking, side-lying work, supported squats—stay within comfort, skip anything that doesn’t feel right.
Postpartum: easing back in
Once your healthcare provider gives the all-clear, start small:
- Reconnection breaths before any engagement.
- Micro-sets: 5–8 gentle contractions, once daily to start.
- Progression: Add time, vary positions, and include low-impact strength when it feels good.
- Compassion: Rest, nourish, and pace yourself. Every body and birth story is different.
Using Kegel weights thoughtfully
If you choose to use Kegel weights, wait until you have provider permission postpartum. Begin with the lightest weight, use plenty of water-based lubricant, and prioritize comfort and easy removal. Short sessions are best at first.
When to seek support
If you notice ongoing pain, heaviness, bulging, or persistent leaks, speak with a qualified professional for individualized guidance.
Disclaimer: This article is for educational and informational purposes only. It is not medical advice, diagnosis, or treatment. Always consult your midwife or healthcare provider before starting or changing an exercise routine. Bodyotics products are wellness-focused and are not medical devices.