The pelvic floor muscles play a critical role during labor and delivery. These muscles support the uterus, bladder, and bowels, and control the release of urine and feces. Your pelvic floor is similar to a hammock. The weight of the uterus causes the hammock to stretch downward, weakening this group of muscles and causing strain. Remember, the pelvic floor is not the only muscle that connects to the pelvis, and muscles such as the glutes and lower back will also feel the strain.
Linking your breath to your pelvic floor can help you connect your mind to your pelvic floor, aiding in the pushing phase of labor. Try this exercise:
Imagine your pelvic floor is an elevator. As you exhale, close the doors and lift the elevator as you find a slight contraction in your core muscles. Now, inhale as you expand your belly, ribs and back, lower the elevator back down, and open the doors as you do so. Continue to link the breath to the pelvic floor and core activation.
Looking for another way to connect to your body? Check out this Body Scan.
