Protecting Your Pelvic Floor

“Rip”. “Tear”. “Stitches”. These are all words that a pregnant woman loathes and fears on the day of her child's birth. Almost every single pregnant woman on the planet has heard the gory and rather graphic details about how “so and so” was torn from point A to point B and needed close to one-thousand stitches to keep her in one piece.

It's stories like these that usually have pregnant women running to their doctors to schedule a C-Section. But birth doesn't need to be about ripping and tearing and stitches. A vaginal birth can most certainly be done without any of these three things as long as the expectant mother is prepared and confident.

What are Pelvic Floor Muscles?

Know that tightening feeling you get when you hold back your urine? These are your pelvic floor muscles. This muscle group includes the urethral opening, the vaginal opening, the perineum (that skin between your vagina to your anus) and the anus. These muscles help support our reproductive organs as well as our bladder (which in turn helps prevent incontinence later in life) and also enable us ladies to enjoy orgasms.

So... What does this have to do with birth?

Have strong pelvic floor muscles will keep your skin and muscles flexible, elastic and better-able to push out your baby when the time comes. If these muscles are not toned, they are far more prone to stretching and tearing.

How do I exercise my Pelvic Floor?

The best way to keep your pelvic floor good and strong is to practice those good ol' kegels (which will also enhance your sex-life; so really, what do you have to lose?). As mentioned at the beginning of this article, you can perform a kegel simply by squeezing your muscles together as if you were holding back your urine. Do ten quick kegels, and then ten long kegels (hold them for 5 to 10 seconds) about three times a day to keep your pelvic floor in tip-top shape.

While you are doing your kegels, take the time afterwards to practice completely relaxing these muscles. Focus on seeing the muscles physically loosen and breathe deeply. This will come in to great use when you are in labor.

Here's another way to get in a great kegel session: enjoy sex! ...after your doctor has cleared you for being able to do so, that is (high risk pregnancies may not be able to enjoy this particular exercise). Experiencing an orgasm during sex is a great way for our bodies to naturally practice its own “kegel” exercises.

In addition to practicing these exercises, eat healthy. Having a healthy diet during pregnancy will go a long way in not only giving you the appropriate energy needed to sustain an entire vaginal labor and delivery, but it will also help in the recovery process.

Lastly, to protect your pelvic floor during child birth, try to use visionary tactics. By actually envisioning your body loosening and your vaginal muscles expanding and allowing your baby to enter through your pelvis, you are actually coaching both your body and your baby to cooperate and work together during the birthing process. Moms who use visionary tactics reportedly experience far less tearing during birth than those moms who only focus on bearing down and pushing that baby out.

photo by Ben Earwicker/Garrison Photography