Strengthening Your Pelvic Floor Health During Pregnancy: Essential Guide 

The Pelvic Floor: Your Unsung Hero During Pregnancy 

The pelvic floor will play an important role throughout your pregnancy and childbirth preparation. That’s why our team at The Therapy Network helps patients in the Hampton Roads, VA, metro area strengthen their pelvic floors and support their muscle groups. If you’re unsure what the pelvic floor does, don’t worry. We’re here to explain the pelvic floor, its benefits for expecting mothers, and how you can keep your muscles strong to boost your prenatal health. There are bound to be a few laughs along the way, but read further to learn how to achieve the best muscle support possible during your pregnancy. 

What Is the Pelvic Floor? 

The pelvic floor is a group of muscles and tissues that form a sling-like structure at the base of your pelvis. Think of it as a supportive hammock that stretches from your tailbone to your pubic bone. This group of muscles holds your bladder, uterus, and bowel in place. When you’re pregnant, these muscles also support your growing belly and the extra weight of your baby. The pelvic floor works with the deep abdominal and back muscles and your diaphragm to keep everything in the right place. These muscles aren’t just for stability, though. They’re important for daily functions, including ensuring you don’t have accidents or incontinence when you sneeze or cough. 

What Happens When the Pelvic Floor Doesn’t Function Properly? 

When the pelvic floor muscles are weak or not working as they should, several things can go wrong. For pregnant women, a weak pelvic floor increases the risk of issues like incontinence, prolapse, or a tougher recovery after childbirth. You may even notice that getting up from a chair or walking around the block feels more challenging than it once was. Among the most common problems, however, are: 

• Urinary leakage, especially when coughing, laughing, or sneezing
• Difficulty controlling bowel movements
• Lower back pain
• Pelvic pain or pressure
• A heavy or bulging feeling around the vagina

Benefits of the Pelvic Floor During Pregnancy 

Having strong pelvic floor muscles provides many advantages for pregnant women, including: 

• Improved Bladder and Bowel Control – Carrying a baby puts more pressure on your bladder and bowel. Strong pelvic muscles help prevent unwanted leaks that can happen with a sudden cough, laugh, or sneeze.
• Easier Childbirth – A flexible, toned pelvic floor can help the muscles stretch during delivery and recover faster afterward. This muscle support can also lower the chance of a significant tear, making childbirth a bit less stressful.
• Less Back and Pelvic Pain – When your pelvic floor works alongside your other core muscles, it helps keep your posture in check. Good posture reduces strain on your lower back and hips, both common sore spots during pregnancy.
• Faster Recovery Postpartum – Strong pelvic floor muscles often make healing easier after your baby is born. You may notice less pain and a quicker return to your pre-pregnancy activities.
• Enhanced Sexual Health – A toned pelvic floor often leads to better sexual health, both during and after pregnancy. Some women report increased sensation or greater satisfaction. 

How to Strengthen Your Pelvic Floor 

If you’re new to pelvic floor exercises, don’t fret. With the help of a trusted physical therapist, working on pelvic floor mobility and strengthening can be simple. It takes just a few minutes each day, and you’ll be amazed at how a few simple exercises can make a big impact on your prenatal health.

So where do you begin? Pelvic floor prep isn’t just about doing a few Kegels. A well-rounded approach focuses on strengthening the right muscles and keeping your pelvis mobile to support both pregnancy and delivery. Let’s break it down into a few key steps: 

Step 1: Strengthen Your Core and Glutes

Strengthening your core and glutes is a key part of pelvic floor preparation, as these muscle groups work together to support your pelvis, improve stability, and reduce strain on the pelvic floor, especially during pregnancy and childbirth.

Here are some great exercises to help you build that strength:

• Bird Dogs
• Squats
• Glute Bridges
• Deadlifts
• Step Ups
• Side Planks with top hip abduction

Step 2: Work on mobility

Preparing for childbirth is not just about building strength—it also requires good pelvic mobility to help your baby get into the optimal position and move more easily through the birth canal.

Here are some exercises that help improve your pelvic mobility:

• Cat/Cow stretch
• Pelvic Tilts on Birth Ball (forward/backward and side to side)
• Lat stretches
• Hip flexor stretching (Thomas stretch or Couch stretch)
• Supine 90/90 Hip lift
• Inversions (modified = Downward Dog or Child’s Pose)

Step 3: Don’t Overdo It 

Like any muscle, you don’t want to overwork your pelvic floor. If you feel pain or discomfort, ease up and talk to a professional. 

Step 4: Stay Consistent 
Pelvic floor exercises work best if you make them part of your daily routine. Just like brushing your teeth, keeping up with your pelvic floor exercises needs to become a consistent—and thankfully manageable—part of your day. With the support of The Therapy Network, you’ll have the guidance and accountability you need to stay on track.

Ways Physical Therapy Can Help 

Physical therapy isn’t just for athletes. Many physical therapists – including several at our convenient five locations – specialize in prenatal health and pelvic floor support. Ways our pelvic health therapists can help expectant mothers include: 

• Personalized Assessments – Our therapists will assess your needs and teach you exercises tailored to your pregnancy.
• Guided Strengthening – They help you learn the correct way to do Kegels and other movements for maximum benefit.
• Pain Management – Physical therapy can address and reduce lower back, hip, or pelvic pain.
• Childbirth Preparation – Therapists may use manual techniques or stretching routines to prepare your pelvic floor for childbirth.
• Postpartum Care – After delivery, your therapist can help you recover and regain function so that you can feel your best.

Contact Us to Take Control of Your Pelvic Health 

Our pelvic health specialists are here to walk beside you with compassion, clinical expertise, and a clear understanding of what your body is going through. Whether you’re preparing for your first child or recovering after birth, we’re here to listen, support, and help you feel confident in your care.

If you’re struggling with pelvic discomfort, leakage, or just want to be proactive about your health, don’t wait. Reaching out for help is a sign of strength—and our team is ready when you are.

Contact us today to connect with a trusted provider in the Hampton Roads area and take the first step toward expert care and lasting support.