What Is a Pelvic Floor Physical Therapist?

We specialize in pelvic-related issues, including using internal and external diagnosing techniques to evaluate the function, muscle strength and muscle / neurological control of the pelvis. We also have to knowledge to discuss issues that you may not feel comfortable talking about such as urine Incontinence, pain during sexual intercourse, pelvic area pain, painful bowel movements, etc.

Guidelines For Safe Exercise During Pregnancy

Can I still work out when I’m pregnant?

What exercises can I do and what can’t I do?

Is exercising going to cause anything bad to my baby during pregnancy? 

These are the concerns that moms get when they find out they’re pregnant. There are so many benefits of exercising during pregnancy, however, there are also some factors that we need to be aware of. As long as you understand the rules, you are good to go! 
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‼️If you have a history of chronic heart and lung disease, history of premature labor or diagnosed with the following: Placenta Previa*, Cervix Insufficiency*, Preeclampsia*, please consult with your OB/GYN and pelvic rehab physical therapist for a tailored exercises program. These conditions need to be monitored carefully when performing exercises. We do not want you to stop what you love doing, but there are some conditions that we need to be cautious.

🔑The first rule of thumb is to listen to your body! If you sense something is weird or just not right please stop what you’re doing and consult with your OB/GYN and pelvic rehab physical therapist. Do not overexert your body! 

*Placenta Previa: When the placenta lies low in the uterus, it may partly or completely cover the cervix. This is called placenta previa and can cause vaginal bleeding.
*Preeclampsia: A disorder during pregnancy or after childbirth in which high blood pressure and other signs of organ damage can occur.
*Cervical Insufficiency: A condition in which the cervix is unable to hold a pregnancy in the second trimester.

Click Below to download the full guidelines

includes postures to avoid, types of exercises that are safe to perform and an exercise regimen

When and What Exercises Can I Do After Having a Baby?

After delivery, new mothers start to become busy with nursing, learning their baby’s schedule, preparing food, doing house chores along with many other tasks. Throughout this busy time, one question that always arises is, when is the proper time for me to back to get back to exercising and being active? Also, where do I start?

According to the American College of Obstetricians and Gynecologists (ACOG) committee, exercise routines may be resumed gradually after pregnancy as soon as medically safe, depending on the mode of delivery (vaginal or cesarean birth) and the presence or absence of medical or surgical complications.

Pelvic floor exercises (Kegels) can be initiated in the immediate postpartum period. However, I highly recommend you consult with a pelvic floor physical therapist to properly perform a Kegel exercise if you’re not familiar with it.

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Remember your body just underwent trauma from delivery...

Week 1-4 is a healing period for your body. At this time, the most important thing to do is to practice Kegels in a variety of different positions and activities as well as build up a relationship with your baby.

Week 4-6 you might be able to start light abdominal/core engagement exercises. This could help you prevent Diastasis Recti from occurring. However, everything has to start with light intensity (30%), do not overstress your abdominal muscles. If you see a gap or dome on your belly while performing exercises, please decrease the intensity or consult with a pelvic floor physical therapist.

Week 6-12 is the phase when your body should be ready for higher-level activity, we want to start incorporating Kegels into gym exercises. Week 6 would be a good time to consult with a pelvic physical therapist to create a customized return to gym program. 

Week 6-8 you should be starting in the gym with no weight followed by light weightlifting (around your baby's weight). 

Week 8-12 you can begin fast pace walking, and increase reps with light weights. You should avoid high-impact activities such as box jumps, double-unders, sprinting, and also strenuous abdominal exercises such as toes to bar and kipping pull-ups.

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The key to postpartum life is patience, listening to your body, re-training your pelvic floor muscles, and building up a relationship with your baby. :)

Is Urine Incontinence Normal?

Do you always need to go to the restroom before a trip “just in case?”

Your pelvic floor muscles are working 24/7 nonstop just like your diaphragm. It’s not only contracting when you want to hold your pee, hold your poop, or having sex, etc.. You need to train your pelvic floor muscles to contract, relax, and push down during various activities, such as driving in the car, standing in line for food as well as watching cat videos on Instagram. 🐱 

Can't wear your new cute leggings for fitness classes because you're worried about urine leakage?

Performing basic pelvic floor muscle exercises is fairly easy because you don’t need any equipment or a specific time to workout. Contracting your pelvic floor muscles is not like lifting heavyweights. Imagine you are holding a baby's finger, you are not going to squeeze as hard as you can. This squeeze is equivalent to contracting your pelvic floor muscles. I sometimes tell my clients to use 30% of their force to squeeze and if done correctly, it might feel like they're doing nothing. But, Yes! 30%! 💪

Cautious about sneezing or laughing because you don’t want to pee your pants? 😐

You've probably already googled Kegel exercises before you read this. But pelvic floor health is not just about Kegel exercises. Consulting a pelvic floor physical therapist about your problem can help you to understand your issues in-depth and guide you through your rehab journey. 🙂

Having urge/stress incontinence or urine leakage should not be a normal occurrence in your life. You shouldn't be ashamed because this is an issue that can be addressed. 🙌