Running and Lifting

Returning to Running and Lifting After Having a Baby

Returning to running and lifting after having a baby is a milestone many new moms look forward to. However, it’s important to approach this journey with care. Your body has undergone significant changes during pregnancy and childbirth, and rushing back into strenuous activities can lead to injuries or setbacks.

Your readiness to resume running and lifting depends on several factors, including your delivery type, recovery progression, and any complications you may have faced. It’s essential to start slow and listen to your body to ensure a safe and efficient return to fitness. Incorporating a balanced plan that includes proper warm-ups, gradual progressions, and safe techniques tailored for postpartum recovery can make this transition smoother.

Knowing when and how to reintroduce running and lifting into your routine is key to avoiding injuries and fostering long-term well-being. By following expert tips and guidelines, you can rebuild your strength and endurance safely. This article will walk you through the essential steps to ensure your postpartum fitness journey is both effective and safe.

Assessing Your Readiness: When Is It Safe to Return to Running and Lifting?

Deciding when to return to running and lifting postpartum is crucial for your recovery. It’s important to listen to your body and consult with a healthcare provider. Each woman’s body is different, and recovery times may vary. Typically, waiting until you’ve had a postpartum check-up between six to eight weeks after delivery ensures you don’t rush your body into strenuous activity too soon. At this check-up, your provider can assess your healing and give personalized advice on when to restart physical activities.

It is important to pay attention to any signs your body gives you. If you experience pain, bleeding, or any concerning symptoms, it may be wise to rest and give yourself more time. Patience is key here. Rushing back into physical activity before your body is ready can lead to injuries or prolonged recovery. Start slowly and gradually increase your activity level as you feel more comfortable. Listening to your body’s cues is essential for a safe and healthy return to running and lifting.

Essential Warm-Up Exercises to Prepare Your Body

Warming up before any physical activity is essential to prevent injury and prepare your body for the workout. Warm-up exercises improve blood flow and flexibility, making movements smoother and safer. Spending just 5-10 minutes on a good warm-up can make a significant difference in how your body responds to running and lifting. Start with some light walking or gentle aerobic activity to get your heart rate up.

Incorporate dynamic stretches to enhance flexibility and joint function. Leg swings, torso twists, and hip circles are excellent choices. These movements help increase your range of motion and prepare your muscles for more intense activity. Stretching also helps reduce muscle stiffness and soreness, making your exercise routine more effective. Remember that a proper warm-up sets the tone for your entire workout session, so never skip it.

Be sure to include asymmetric and single leg strengthening activities into your workouts before returning to running. Doing this will create a solid foundation of strength that allows your pelvis to support you during the high impact that is required when you run. 

Strength Training Tips: Safe Lifting Techniques for Postpartum Moms

Recovering from childbirth and returning to strength training can be daunting. Your body has undergone significant changes, and it’s essential to approach lifting with care to prevent injury. Here are safe lifting techniques to help you ease back into strength training:

Start with Light Weights

Begin with lighter weights or resistance bands to gauge your strength and let your muscles adapt. Focus on proper form, using controlled movements. Lighter weights allow you to build a solid foundation and gradually increase intensity over time.

Engage Core and Pelvic Floor Muscles

Before lifting, engage your core and pelvic floor muscles. This provides extra support for your back and helps prevent strain. Imagine pulling your belly button towards your spine while lifting. This will help create stability and protect your pelvis and lower back.

Avoid High-Impact Movements

Steer clear of high-impact exercises until you regain strength and stability. Instead, opt for low-impact activities like squats, lunges, and modified push-ups. These exercises help build strength and endurance without adding stress to your postpartum body.

Use Proper Lifting Techniques

Employ proper lifting techniques to safeguard your body. Keep your back straight, bend your knees, and lift with your legs, not your back. Avoid twisting initially while lifting, and ensure you have a stable stance to maintain balance.


Returning to running and lifting postpartum is an empowering journey that requires patience, consistency, and mindful practices. Assess your readiness carefully, starting with essential warm-up exercises designed to prepare your body for more intense activities. Easing back into running and incorporating safe lifting techniques are crucial steps in your recovery and overall well-being.

Remember, every woman’s postpartum journey is unique. Listen to your body and adjust your activities based on how you feel. It’s essential to build gradually and seek professional guidance if needed. At Mamas & Misses, we are committed to supporting new moms with holistic education and customized physical therapy to help you regain strength and confidence.

Embark on your postpartum fitness journey with care and confidence. Reach out to Mamas & Misses Physical Therapy today to learn more about how we can support you in your return to running and strength training. Your body will thank you!

Pelvic Floor Health

Improve Pelvic Floor Health for Better Well-being

The pelvic floor is a group of muscles that play a key role in supporting some of the most important functions of our bodies. These muscles span the bottom of the pelvis and support the bladder, bowel, and uterus. A strong pelvic floor is crucial for maintaining control over bladder and bowel movements and plays a significant role during pregnancy and childbirth. However, many women don’t realize the importance of pelvic floor health until they face issues like urinary incontinence, pelvic pain, or other discomforts.

Ensuring that your pelvic floor muscles are strong and functional is important not just for preventing these issues but for enhancing your daily comfort and overall well-being. Just like any other muscle group, the pelvic floor requires regular exercise and care. By focusing on strengthening and stretching these muscles, you can enjoy a range of physical health benefits that make everyday tasks easier and more enjoyable.

Whether you are managing the demands of pregnancy, recovering postpartum, or simply looking to improve your overall health, taking steps to maintain a healthy pelvic floor can make a world of difference. In this article, we will explore the importance of your pelvic floor, the benefits of keeping it strong, and practical tips to maintain its health.

Understanding the Pelvic Floor: An Overview

The pelvic floor is a group of muscles and tissues that form a sling at the base of the pelvis. These muscles support vital organs, including the bladder, uterus, and rectum, and they play a crucial role in urinary and bowel control, as well as sexual function. During pregnancy and childbirth, these muscles can become stretched and weakened, leading to various health issues if not properly addressed.

It’s important to recognize that the pelvic floor is not just about supporting organs; it also helps stabilize your spine and pelvis. This stability is essential for maintaining good posture and preventing lower back pain. Understanding the structure and function of the pelvic floor is the first step in maintaining its health and addressing any issues that may arise.

Physical Health Benefits of a Strong Pelvic Floor

A strong pelvic floor offers numerous physical health benefits that go beyond mere support for your organs. One of the most significant benefits is improved bladder control. Strengthening these muscles can help prevent and manage urinary incontinence, which is a common issue for many women, especially postpartum. By regularly performing pelvic floor exercises, you can improve the muscle tone and function, reducing the likelihood of leaks and urgency.

Another key benefit is enhanced sexual health. A strong pelvic floor can increase sexual sensitivity and pleasure by improving muscle tone and function in the vaginal area. This can lead to more satisfying sexual experiences and greater comfort during intercourse. Additionally, a strong pelvic floor with lots of mobility supports better bowel control, helping to prevent issues like fecal incontinence and constipation. By investing time in exercises and practices that strengthen and lengthen these muscles, you can significantly improve your overall physical health and well-being.

In summary, understanding and strengthening the pelvic floor is essential for maintaining various aspects of physical health. By prioritizing pelvic floor health, you can enjoy a range of benefits that enhance your daily life and overall wellness.

Impact on Daily Activities and Overall Wellness

A strong pelvic floor has a substantial impact on daily activities and overall wellness. For one, it can significantly improve bladder and bowel control, reducing incidents of incontinence and allowing you to go about your day without the constant worry of leaks. This added control can make simple activities like laughing, coughing, or exercising more comfortable and less stressful.

A healthy pelvic floor also enhances core stability, which is essential for good posture and the prevention of back pain. When your pelvic floor muscles are strong, they support the spine and pelvis, making it easier to maintain proper alignment. Improved posture and core strength can positively affect your mobility and reduce the risk of injuries. In addition, a strong pelvic floor contributes to sexual health, leading to increased sensation and satisfaction during intimacy, which can enhance your overall quality of life.

Practical Tips to Maintain Pelvic Floor Health

Maintaining pelvic floor health requires consistent attention and practice. Here are some practical tips to keep these important muscles strong and functional:

  • Regular Exercise: Incorporate pelvic floor exercises such as Kegels into your daily routine. Sometimes referred to as “squeezes”, these exercises involve tightening and holding the pelvic floor muscles for a few seconds before releasing and completely relaxing the pelvic floor muscles. Aim to do at least three sets of ten repetitions daily.
  • Stay Hydrated: Drinking plenty of water is crucial for bladder health. Proper hydration helps prevent urinary tract infections and maintains the elasticity of your pelvic floor tissues.
  • Healthy Diet: Eat a balanced diet rich in fiber to avoid constipation, which can strain the pelvic floor muscles. Fruits, vegetables, and whole grains are excellent choices.
  • Lift Heavy With Care: If you’re lifting something heavy, be sure to use proper techniques to avoid putting undue stress on your pelvic floor. Exhale and engage your abdominal muscles and pelvic floor. Bend your knees and keep your back straight.
  • Mindful Posture: Maintain good posture to support your pelvic muscles. Stack your ribs over your hips and avoid slouching forward or leaning backwards.

Incorporating these tips can help you maintain a strong and healthy pelvic floor, which in turn supports your overall wellness.


A strong pelvic floor is crucial for women’s health, impacting everything from bladder control to core stability and sexual wellness. Understanding its importance and taking proactive steps to maintain it can lead to a more comfortable and confident life. By regularly performing targeted exercises, staying hydrated, eating a healthy diet, avoiding heavy lifting, and maintaining mindful posture, you can support this essential area of your body.

For personalized guidance and expert care, consider reaching out to Mamas & Misses Physical Therapy. Our team offers holistic education and tools designed to optimize your pelvic floor health, ensuring you thrive in every aspect of your life. Take charge of your wellness by contacting Mamas & Misses today.

Pelvic Floor Therapy

Benefits of Pelvic Floor Therapy During Pregnancy

Pregnancy is an exciting and transformative time, but it also presents many physical challenges. One crucial aspect often overlooked is the health of the pelvic floor. This group of muscles plays a vital role in supporting the bladder, uterus, and bowels. During pregnancy, these muscles undergo significant strain as they support the growing baby.

As the baby grows, the weight and pressure on the pelvic floor increase, potentially leading to discomfort and issues like urinary incontinence or back pain. Strengthening the pelvic floor muscles through targeted therapy can make a big difference. By practicing specific exercises and receiving guidance through pelvic floor therapy, expectant mothers can better manage these physical stressors and improve their overall well-being during pregnancy.

Understanding the Role of the Pelvic Floor During Pregnancy

The pelvic floor is a group of muscles located at the base of the pelvis. These muscles play a crucial role in supporting the bladder, uterus, and bowel. During pregnancy, the growing baby puts pressure on the pelvic floor, which can lead to stretching, weakening or dysfunction of these muscles. This weakening can cause issues like urinary incontinence and lower back pain, making daily activities challenging.

The pelvic floor also helps control the passage of urine and feces. Throughout pregnancy, hormonal changes and the weight of the baby can affect the function of these muscles. Understanding the pelvic floor’s role during pregnancy can help you take proactive steps to strengthen these muscles and minimize discomfort. By focusing on pelvic floor health, you can support your body better as it undergoes the many changes brought on by pregnancy.

Key Benefits of Pelvic Floor Therapy for Expecting Mothers

Pelvic floor therapy offers numerous benefits to expecting mothers. One significant advantage is the reduction in urinary incontinence. Many women experience bladder leaks during pregnancy, but strengthening and lengthening the pelvic floor muscles can help manage and prevent this issue. Additionally, strong pelvic floor muscles can support the weight of the growing baby, reducing the risk of pelvic organ prolapse.

Pelvic floor therapy also contributes to a smoother childbirth experience. Pelvic floor muscles that are strong with the ability to lengthen as needed can potentially lead to shorter labor and reduce the chances of perineal tearing. By keeping these muscles strong and flexible, you prepare your body for the physical demands of childbirth. Overall, pelvic floor therapy can improve your quality of life during pregnancy, making it a valuable component of prenatal care.

Effective Pelvic Floor Exercises for Pregnancy

Practicing pelvic floor exercises during pregnancy can greatly benefit you and your baby. The earlier you start, the better it is for your pelvic health. One effective exercise is the modified Kegel. Sit or lie down comfortably and squeeze your pelvic floor muscles for three seconds as you blow out, then inhale and relax and open for three seconds. Do this ten times, three times a day. This exercise strengthens and lengthens your pelvic floor muscles gradually, which can help support the additional weight of your growing baby.

Another useful exercise is the pelvic tilt. Stand with your back against a wall, feet shoulder-width apart. Gently tilt your pelvis toward your chest, pressing your lower back against the wall. Hold for three seconds and release. Repeat this ten times, two or three times a day. Pelvic tilts can alleviate back pain and improve core stability, which is especially beneficial as your belly grows.

The yoga squat is another beneficial exercise. Stand with your feet a little wider than hip-width apart, toes pointing outward. Slowly lower into a squatting position, keeping your back straight. Hold the position for a few seconds and then rise back up. This exercise opens up your pelvic area and strengthens your lower body, preparing you for childbirth.

How Pelvic Floor Therapy Enhances the Childbirth Experience

Pelvic floor therapy can make a significant difference in your childbirth experience. By strengthening and lengthening these muscles, you can improve your ability to push effectively during labor. Pelvic floor muscles with the ability to lengthen and relax can shorten the pushing phase of labor, reducing the risk of complications for you and your baby.

Additionally, a well-functioning pelvic floor can help reduce perineal tearing during delivery. When your pelvic floor muscles are strong and flexible, they can stretch more easily, reducing the likelihood of tears that require stitches. This makes the recovery process faster and less painful.

Pelvic floor therapy also promotes a faster recovery after childbirth. Postpartum recovery can be challenging, but strong, flexible pelvic floor muscles can help you regain bladder and bowel control more quickly. This means you can return to your usual activities with less discomfort and more confidence.

Working with a professional therapist, you can learn to use breathing techniques that coordinate with pelvic floor contractions. This helps manage pain and reduces stress during labor, creating a more positive childbirth experience.


Optimizing pelvic floor health is essential for every expecting mother. From improving bowel function and reducing back pain to enhancing the childbirth experience, the benefits are extensive. Incorporating pelvic floor exercises into your daily routine provides lasting advantages, making your pregnancy journey smoother and your postpartum recovery quicker.

Those who find it beneficial to have professional guidance should consider reaching out to Mamas & Misses. Our personalized approach and dedication to holistic well-being can be your key to a healthier, stronger pelvic floor. Don’t wait to take control of your pelvic health; start your journey with our pelvic floor physical therapist today.

Bladder Control

Improving Bladder Control with These Simple Techniques

Dealing with bladder control issues can be a frustrating and sometimes embarrassing experience for many women. Bladder control problems can affect daily activities and lower your quality of life. They are more common than you might think, and it’s important to know that there are effective ways to manage and improve them.

Bladder control issues can arise from various causes, including weakened pelvic floor muscles, hormonal changes, and lifestyle factors. Understanding the reasons behind your symptoms is the first step in finding the right solutions. In this article, we’ll explore simple techniques and practical tips to help improve bladder control, so you can regain confidence and enjoy a better quality of life. From targeted pelvic floor exercises to holistic methods, our goal is to provide you with effective strategies that fit into your daily routine.

Understanding the Causes of Bladder Control Issues

Bladder control issues, also known as urinary incontinence, can stem from a variety of causes, many of which are related to the health and strength of the pelvic floor muscles. These muscles support the bladder and help regulate the release of urine. When they become weakened or damaged, it can lead to problems like sudden urges to urinate, leakage, and difficulty fully emptying the bladder. One common cause of weakened pelvic floor muscles is childbirth, which puts significant strain on these muscles and can lead to lasting damage if not properly addressed.

Hormonal changes, particularly those related to menopause, can also impact bladder control. The decline in estrogen levels that accompanies menopause can cause the tissues in the pelvic area to become thinner and less elastic, further contributing to incontinence. Additionally, lifestyle factors such as obesity, smoking, and chronic coughing can place extra pressure on the bladder and pelvic floor muscles, exacerbating the issue. Understanding these underlying causes is the first step toward finding effective solutions and regaining control.

Effective Pelvic Floor Exercises for Better Bladder Control

Pelvic floor exercises, commonly known as Kegel exercises, are a highly effective way to strengthen the muscles that support bladder control. To perform Kegels, start by identifying your pelvic floor muscles, which are the same muscles you use to stop the flow of urine. Once you’ve located them, contract these muscles for five seconds, then relax for five seconds. Repeat this process 10-15 times, gradually increasing the duration of the contractions as your strength improves.

Another beneficial exercise is the bridge pose. Lie on your back with your knees bent and feet flat on the floor. Lift your hips toward the ceiling while squeezing your pelvic floor muscles. Hold for a few seconds and then lower your hips back down. This exercise not only strengthens the pelvic floor but also engages your core and glutes, providing additional support for your bladder.

Adding these exercises to your daily routine can make a significant difference in your bladder control. Consistency is key, so try to set aside a few minutes each day to focus on your pelvic health. Over time, you’ll notice an improvement in your ability to manage bladder urges and prevent leaks.

Lifestyle Changes to Support Bladder Health

Adopting certain lifestyle changes can significantly improve bladder health and help manage incontinence. One effective strategy is to maintain a healthy weight, as excess body weight puts additional pressure on the bladder and surrounding muscles. Engaging in regular physical activity and following a balanced diet can aid in weight management and improve overall health, which in turn benefits bladder function.

Hydration is crucial, but it’s important to manage fluid intake wisely. Drinking too much liquid can overwhelm your bladder, while too little can lead to concentrated urine, which can irritate the bladder. Aim to consume an adequate amount of water throughout the day, and try to cut back on fluids in the evening to reduce nighttime urination. Additionally, avoid bladder irritants such as caffeine, alcohol, and spicy foods, which can exacerbate bladder control issues.

Creating a schedule for bathroom visits can also help. Try to urinate every 2-3 hours during the day, whether you feel the urge or not. This practice, known as timed voiding, can help train your bladder and reduce accidents. By implementing these lifestyle changes, you can provide support for your bladder and make strides towards better bladder health.

Holistic Methods to Enhance Bladder Function

Incorporating holistic methods can offer additional support for bladder function. Mindfulness and relaxation techniques, such as connection and deep breathing exercises, can help reduce stress and tension that may contribute to bladder issues. Stress can lead to muscle tension and an overactive bladder, so finding ways to keep calm and relaxed is essential for managing symptoms.

Acupuncture is another holistic approach worth considering. This traditional Chinese medicine practice involves inserting thin needles into specific points on the body to stimulate healing and balance. Some studies suggest that acupuncture can help reduce symptoms of urinary incontinence by targeting the nerves and muscles involved in bladder control.

Herbal remedies may also provide relief. Herbs like horsetail, corn silk, and pumpkin seed extract have been traditionally used to support urinary health. However, it’s important to consult with a healthcare professional before starting any herbal treatments to ensure they are safe and appropriate for your individual needs.

Integrating these holistic methods into your routine can complement other strategies and provide a well-rounded approach to improving bladder function and overall wellness.


Improving bladder control is a multifaceted process that requires understanding the underlying causes, incorporating targeted exercises, making lifestyle changes, and exploring holistic approaches. By focusing on these areas, you can take meaningful steps towards better bladder health and overall well-being. It’s essential to be patient and consistent in your efforts, as progress may take time.

If you’re looking for professional guidance and support, consider reaching out to Mamas & Misses. Our team is dedicated to helping women achieve optimal pelvic health through personalized pelvic therapy and holistic education. Contact Mamas & Misses today to take the first step towards a healthier, more confident you.

Pelvic Floor

Holistic Ways to Strengthen Your Pelvic Floor: A Guide

Maintaining a strong pelvic floor is crucial for our overall health and well-being. The pelvic floor muscles support important functions like bladder and bowel control, sexual health, and core stability. Whether you’re preparing for childbirth, recovering postpartum, or simply aiming for better wellness, focusing on your pelvic floor can make a significant difference in your daily life.

A holistic approach to strengthening your pelvic floor combines physical exercises, proper nutrition, and mindfulness techniques. This comprehensive method addresses the physical and emotional aspects of pelvic health, helping you achieve better results. In this article, we’ll explore effective ways to fortify your pelvic floor using holistic practices that can easily be integrated into your routine. Let’s take a look at how these methods can support and enhance your pelvic health journey.

The Importance of a Strong Pelvic Floor

Having a strong pelvic floor is more than just about avoiding leaks or discomfort; it’s crucial for overall bodily support and function. The pelvic floor muscles act as a hammock to support your bladder, uterus, and bowel. When these muscles are weak or damaged, it can lead to several issues, including incontinence, pelvic pain, and even difficulty with bowel movements.

Strengthening your pelvic floor can lead to better control over your bladder and bowels, reduce the risk of pelvic organ prolapse, and enhance your sexual health. A strong pelvic floor also supports the lower back and can improve your posture. Given how interconnected these muscles are with many bodily functions, paying attention to their health is essential for a balanced and comfortable life.

Effective Holistic Exercises for Pelvic Strength

Incorporating exercises that target the pelvic floor can make a significant difference in your overall pelvic health. Here are some effective exercises to get you started:

1. Kegel Exercises: The go-to for pelvic floor strength, kegels involve contracting and holding the pelvic floor muscles. The key is to tighten the muscles you use to stop urinating, hold for a few seconds, and then release. Aim to do several sets of ten repetitions throughout the day.

2. Bridge Pose: Lie on your back with your knees bent and feet flat on the floor. Lift your hips towards the ceiling while squeezing your pelvic floor muscles. Hold the position for a few seconds before lowering your hips back down. This exercise not only strengthens the pelvic floor but also engages your glutes and core.

3. Squats: When performed correctly, squats can help strengthen the pelvic floor. Stand with your feet shoulder-width apart, lower your hips as if you’re sitting back into a chair, and ensure your knees don’t go past your toes. Focus on engaging your pelvic floor muscles as you rise back up.

4. Pelvic Tilts: Lie on your back with your knees bent. Inhale and gently arch your back. Exhale as you slowly round your back and tuck your tailbone under. This helps you connect with your pelvic floor and lower abdominal muscles.

By integrating these exercises into your daily routine, you can significantly bolster the strength and function of your pelvic floor muscles, laying a solid foundation for overall wellness.

Diet and Nutrition Tips for Pelvic Health

A well-balanced diet is crucial for maintaining a healthy pelvic floor. Certain foods can strengthen these muscles, alleviate symptoms, and improve overall function. Here are some dietary tips to support your pelvic health:

1. Fiber-Rich Foods: Eating plenty of fiber helps prevent constipation, which can strain the pelvic floor. Foods like fruits, vegetables, whole grains, and legumes are excellent sources of fiber. Aim to include a variety of these foods in your daily meals to keep your digestive system running smoothly.

2. Hydration: Drinking enough water is essential for overall health, and it helps maintain regular bowel movements. Dehydration can lead to constipation, putting extra pressure on the pelvic floor muscles. Aim to drink 50% of your body weight in ounces of water each day. (Example: If you weigh 150 lbs, drink 75 ounces of water each day.)

3. Magnesium: Foods rich in magnesium, like leafy greens, nuts, seeds, and whole grains, can help prevent constipation. Often taking an oral magnesium supplement in addition to the foods mentioned above are necessary to prevent constipation. Preventing constipation is essential because constipation can lead to a lot of stress on your pelvic floor as well as pelvic floor dysfunction.  

4. Avoid Irritants: Some foods and beverages, like caffeine, alcohol, spicy foods, and artificial sweeteners, can irritate the bladder and exacerbate symptoms. Limiting these can help maintain a healthy and responsive pelvic floor.

By following these dietary guidelines, you can promote healthier pelvic floor muscles, ease bowel movements, and enhance overall digestive health.

Incorporating Mindfulness and Relaxation Techniques

Mindfulness and relaxation play a significant role in pelvic floor health. Stress and anxiety can lead to tension in the pelvic floor muscles, exacerbating symptoms. Incorporating relaxation techniques can help you manage stress and help these muscles stay relaxed and functioning properly.

1. Deep Breathing Exercises: Practicing deep breathing helps lower stress levels and relaxes tense muscles. Sit or lie down in a comfortable position, take slow, deep breaths in through your nose, and exhale through your mouth. Focus on expanding your ribs, belly and pelvic floor while letting go of any tension.

2. Yoga: Yoga poses that target the pelvic area can improve flexibility and reduce stress. Child’s pose, happy baby pose, and deep squats are excellent for stretching and relaxing the pelvic floor. 

3. Progressive Muscle Relaxation: This technique involves tensing and then slowly releasing different muscle groups. Start with your feet and work your way up to your head, including the pelvic floor muscles. This practice can increase awareness of muscle tension and promote relaxation.

4. Mindfulness Practices: Incorporate mindfulness into your daily routine by paying attention to your body’s signals. Being aware of how you sit, stand, or move can help you avoid habits that strain the pelvic floor.

Adopting these mindfulness and relaxation strategies can improve your pelvic floor health, reduce tension, and enhance your overall well-being.


Maintaining a strong and healthy female pelvic floor is vital for a woman’s overall wellness. From engaging in effective holistic exercises to making mindful dietary choices, there are many ways to support and enhance your pelvic health. Incorporating relaxation techniques and mindfulness can further contribute to the strength and function of these essential muscles.

By focusing on these strategies, you can improve your quality of life and address common issues like incontinence, constipation, and pelvic pain. Your pelvic floor health significantly impacts your everyday activities and overall happiness.

If you’re looking for personalized guidance and expert support in your pelvic health journey, reach out to Mamas & Misses. We provide comprehensive care to help you achieve optimal pelvic function and overall wellness. Contact us today to take the next step toward a healthier, stronger you.

Postpartum Pelvic Floor Recovery

Postpartum Pelvic Floor Recovery: Exercises and Tips for Moms

As a mother, taking care of your baby is a top priority – but don’t forget, your own health and wellness are just as vital. Pregnancy and childbirth can take a toll on a woman’s body, particularly in the pelvic region. While postpartum bodily changes are natural, many of us struggle with pelvic floor weakness and dysfunction due to stretched and weakened muscles or injured tissue during childbirth. In this blog, we discuss the importance of postpartum pelvic floor recovery and share holistic exercises and self-care tips to help new moms recuperate, alleviate discomfort, and regain body control.

Postpartum pelvic floor dysfunction can manifest in a variety of ways, including pain or discomfort during intercourse, urinary incontinence, and even pelvic organ prolapse. For a holistic approach to address these concerns, it’s crucial to incorporate gentle exercises that connect and strengthen pelvic floor muscles. Kegel exercises, pelvic tilts, and deep squats prove effective in rehabilitating the pelvic floor after childbirth. We will delve into each exercise and provide step-by-step guidance to ensure proper technique, along with recommendations for frequency and duration.

However, pelvic floor exercises alone may not resolve all discomforts. Self-care routines, such as improving your sleep quality, sitz baths, being outside to get sunlight and vitamin D, and refraining from heavy lifting, play an essential role in your recovery journey. Additionally, adopting a nutritious diet and staying hydrated can improve digestion, reduce constipation, and prevent unnecessary strain on the pelvic floor muscles. In this blog, we will elaborate on specific self-care tips that mothers can incorporate into their daily routines.

Pelvic floor recovery can vary significantly between new moms; some may experience improvements within weeks, while others might require months of diligence and patience. It is crucial not to compare your progress with others, as each journey is unique. If you find the postpartum-related pain and discomfort persisting or worsening despite self-care and exercises, seeking professional expertise in physical therapy is imperative.

With in-home and virtual therapy visits, Mamas & Misses Physical Therapy is committed to helping moms relieve pain, regain strength, and improve their overall health through holistic and non-invasive methods. Let us guide you on your postpartum recovery journey and empower you to live a pain-free and thriving life as a new mother.

The Struggle with Postpartum Pelvic Floor Dysfunction

Pregnancy and childbirth are incredible experiences, but they also impose stress on a woman’s body, particularly in the pelvic region. Many new moms struggle with postpartum pelvic floor dysfunction, experiencing pain during intercourse, urinary incontinence, and even pelvic organ prolapse. If left unaddressed, these symptoms can persist long-term and affect your overall well-being. In this blog, we will discuss essential exercises and self-care tips that aid in your postpartum pelvic floor recovery journey.

Exercises to Strengthen Your Pelvic Floor

1. Kegel Exercises

Kegel exercises are designed to target and strengthen your pelvic floor muscles. They may also help connect to the pelvic floor muscles because disconnect can happen due to years of ignoring them or trauma that occurs during childbirth. These exercises may also play a role in relaxing the pelvic floor muscles. They’re an ideal exercise for postpartum recovery. 

To perform Kegels:

-Inhale through your nose, relax your belly, and allow it to fill up with air. Feel your ribs expand and push out into your hand. Open and lengthen your pelvic floor down and away towards your feet.

-Exhale out through your lips and feel your ab muscles come around your belly and give you a big hug as you draw your belly button towards your spine. At the same time, lift your pelvic floor up and squeeze it closed.

-Repeat for seven breaths. Do this two times per day. 

Remember to relax your muscles after each contraction and never hold your breath during the exercise. Kegels can be done discreetly anytime and anywhere—while sitting, standing, or lying down—allowing you to practice them throughout your day.

2. Pelvic Tilts

Pelvic tilts help improve core strength and stability, which directly supports your pelvic floor.

– Lie on your back with your knees bent and feet flat on the floor.

– Inhale deeply, then exhale while gently tilting your pelvis towards your chest, flattening your lower back against the floor.

– Hold this position for 3-5 seconds, then release and return to the neutral position.

– Aim for ten repetitions, 2-3 times a day.

As you become more comfortable with pelvic tilts, you can experiment with other positions, such as standing or on all fours.

3. Deep Squats

Deep squats are beneficial for your entire lower body, including your pelvic floor muscles.

– Stand with your feet shoulder-width apart, with your toes pointing slightly outward.

– Lower yourself into a squatting position while keeping your chest upright and your knees aligned with your toes.

– Go as low as you can while maintaining proper form and comfort, then push through your heels to return to the starting position.

– Perform 8-12 repetitions, 2-3 sets daily.

Remember to engage your core and pelvic floor muscles throughout the movement, and avoid squatting too quickly.

Self-Care Tips for Pelvic Floor Recovery

1. Embrace a Nutritious Diet and Stay Hydrated

A well-balanced diet and adequate hydration can improve digestion, reduce constipation, and prevent unnecessary strain on the pelvic floor muscles.

– Include proteins, fruits, vegetables, and raw dairy if possible in your daily intake.

– Consume fiber-rich foods to promote healthy digestion and prevent constipation.

– Drink 8-10 glasses of water per day to maintain proper hydration.

2. Prioritize Rest and Relaxation

Rest is crucial during postpartum recovery, as your body requires time to heal and recover from childbirth.

– Take regular breaks and allow yourself to recover.

– Elevate your legs when resting to improve circulation and reduce swelling.

– Practice deep breathing to reduce stress and tension in your pelvic floor muscles.

– Try to go to bed and wake up at the same time every day. 

– Make a bedtime routine to signal to your body that it is time to sleep. 

– Avoid screens from phones, tablets, or TV at least one hour before bed. 

– Creating a quiet, dark, and cool sleeping environment can also help improve your sleep quality.

3. Spend Some Time in the Sun and Nature

Spending time outside in the sun and nature can be very good for your recovery. Sunlight helps your body make Vitamin D, which is important for muscle health. Walking or sitting in nature can also reduce stress and make you feel more relaxed. 

4. Utilize Sitz Bath for Perineal Soreness

If you have perineal soreness, a sitz bath can provide relief. A sitz bath involves sitting in warm water for 10-15 minutes. This helps reduce swelling and soothes the sore area. You can easily prepare a sitz bath at home using a special basin or simply in your bathtub. Make sure the water is not too hot to avoid irritation. You can do this several times a day as needed to relieve discomfort.

The Road to Postpartum Pelvic Floor Recovery

Remember, your postpartum recovery journey is unique, and each woman’s experience with pelvic floor healing may differ. It’s essential to be patient with yourself and know that it may take weeks or months to feel completely recovered. If your symptoms persist or worsen despite diligently following exercises and self-care routines, seeking professional assistance in physical therapy may be necessary.

Mamas & Misses Physical Therapy specializes in providing holistic and non-invasive treatments to help new moms improve pain, regain strength, and enhance overall wellbeing through in-home and virtual therapy visits. Let us support you on your path towards recovery, empowering you to prioritize your health and embrace life as a pain-free, thriving mother

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