The Power of Pelvic Floor Exercises: Boost Your Fertility Naturally and Prepare for a Healthy Pregnancy and Delivery

The Importance of Pelvic Floor Exercises for Women Trying to Conceive

Hey Future Momma!

Most women aren’t aware of their pelvic floor unless there are issues. In my case, birth control masked some of my symptoms until I started trying to get pregnant. After years of struggling, I was finally diagnosed with endometriosis. It wasn’t until after the birth of my son via c-section and complications from my endo that I was referred to a women's health physical therapist. That’s when I learned how much I could and should have been doing for my pelvic floor.

Let's start with the basics.

What is the Pelvic Floor?

The pelvic floor is a group of muscles and connective tissues that form a hammock-like sling at the base of the pelvis, supporting the reproductive, urinary, and colorectal tracts. These muscles attach to the pelvic bones and wrap around the urethra, vaginal canal, and rectum. When contracted, the pelvic floor muscles lift the internal organs and close around these openings. When relaxed, they allow for urination and bowel movements.

Functions of the Pelvic Floor

1. Supporting Pelvic Organs: The pelvic floor supports the bladder, uterus, and rectum against gravity and abdominal pressure during activities like coughing, laughing, sneezing, and lifting.

2. Stabilizing the Pelvis and Spine: These muscles help stabilize the pelvis and spine during physical activity.

3. Assisting with Sexual Function: The pelvic floor muscles help with arousal and orgasm. Pelvic floor exercises can relieve discomfort during sex and improve muscle awareness.

4. Supporting Bladder and Bowel Control: Strengthening the pelvic floor can help manage incontinence.

Conditions Affecting the Pelvic Floor and Fertility

1. Pelvic Floor Dysfunction: When these muscles are weak or tight, it can lead to incontinence, pelvic pain, and discomfort during intercourse.

2. Endometriosis: This condition involves tissue similar to the uterine lining growing outside the uterus, causing pain and inflammation.

3. Polycystic Ovary Syndrome (PCOS): PCOS affects ovulation and can cause irregular cycles and pelvic pain.

4. Fibroids: Non-cancerous growths in the uterus can cause heavy bleeding and pain.

5. Interstitial Cystitis: Chronic bladder pain can lead to pelvic floor muscle spasms and dysfunction.

6. Pelvic Inflammatory Disease (PID): This infection can scar the fallopian tubes, causing chronic pain and infertility.

7. Prolapse: When pelvic organs descend due to weak pelvic floor muscles, it can cause discomfort and impact fertility.

Why Focus on Pelvic Floor Health?

1. Improves Blood Circulation to Reproductive Organs: Enhanced blood flow ensures that the uterus and ovaries receive adequate oxygen and nutrients, boosting fertility.

2. Supports Reproductive Organs: Strengthening these muscles helps maintain the correct positioning of pelvic organs.

3. Enhances Sexual Health: A strong and flexible pelvic floor can improve sexual sensation and satisfaction, contributing to a more stress-free conception process.

4. Reduces Risk of Pelvic Floor Dysfunction During Pregnancy: Starting pregnancy with a strong pelvic floor can help mitigate issues like incontinence and back pain.

5. Aids in Stress and Anxiety Reduction: Pelvic floor health promotes mindfulness and relaxation, reducing stress levels that can negatively impact fertility.

6. Facilitates Labor and Delivery: A well-conditioned pelvic floor can provide better muscle control during labor, leading to a smoother birth experience.

7. Identifies Underlying Issues: Focusing on pelvic floor health can help detect conditions like endometriosis or PCOS early, improving chances of conception.

Top 5 Pelvic Floor Exercises

1. Squats:

• How to do them: Stand with feet shoulder-width apart. Lower your body as if sitting back into a chair, keeping your back straight. Squeeze your pelvic floor muscles as you lower down. Rise back to standing, releasing the muscles. This can also be done simply sitting down and standing from a chair. Aim for 10-15 repetitions.

2. Bridge Pose:

• How to do it: Lie on your back with knees bent and feet flat on the floor. Lift your hips towards the ceiling, squeezing your pelvic floor muscles. Hold for a few seconds, then lower your hips. Repeat 10-15 times.

3. Kegel Exercises:

• How to do them: Identify your pelvic floor muscles by stopping your urine flow midstream. Contract these muscles for 5-10 seconds, then release for double the amount of time. Repeat 10-15 times, three times a day.

4. Pelvic Tilts:

• How to do them: Lie on your back with knees bent and feet flat on the floor. Flatten your lower back against the floor by tilting your pelvis up slightly. Hold for a few seconds, engaging your pelvic floor muscles. Relax and return to the starting position. Repeat 10-15 times.

5. Happy Baby Pose:

• How to do it: Lie on your back and bring your knees towards your chest. Grab the outside edges of your feet with your hands. Gently pull your feet down towards the floor, opening your hips. Hold for 30 seconds to a minute, breathing deeply and engaging your pelvic floor muscles.

I would be remiss if I didn’t mention that these are all very broad recommendations. For example in my case I need more stretching and less strengthening. That’s why it’s alway best to find a Women’s Health Physical Therapist that can diagnose and treat your particular conditions. The best way to start is to bring awareness to your pelvic floor and look for cues from your own body.

Consistency is key

The best part about focusing on your pelvic floor health during the pretrimester is that you are setting yourself up for a strong and safe pregnancy, delivery and beyond. All the work you do now, you will thank yourself for later. I only wish I had all this information when I was trying to conceive. 

If you’re looking for a guided workout routine that you can do from home, you can check out the one I’ve been using for years HERE. They have a huge variety of programs including ones targeted to every phase of pregnancy.

Remember, a holistic approach to fertility, including a healthy diet and stress management, can significantly enhance your chances of getting pregnant. 

If you're ready to take the next step in your fertility journey, I'm here to support you. You can download my FREE PRECONCEPTION PREP GUIDE.  For more personal support, schedule a free consultation with me at www.drlauracostello.com and together, we can create a personalized fitness and wellness plan to help you achieve your dream of becoming a mom.

Stay active, stay positive, and remember – your journey to motherhood is uniquely yours.

Tons of Love and Baby Dust,

Dr. Laura Costello