Understanding Pelvic Floor Weakness vs Tightness After Childbirth | Postpartum Pelvic Floor Recovery

Whether you’re newly postpartum or years into your motherhood journey, understanding the health of your pelvic floor is essential for feeling strong, pain-free, and confident in your body. In this video, I’m breaking down two common pelvic floor issues postpartum moms experience after childbirth: pelvic floor weakness and pelvic floor tightness. Knowing which one you’re dealing with can make all the difference in choosing the right exercises and strategies to help you recover and feel your best.

📌 Why is Postpartum Pelvic Floor Health Important?
Your pelvic floor is the group of muscles that supports your bladder, uterus, and rectum. During pregnancy, this muscle group endures significant strain due to the weight of the baby and hormonal changes that cause muscles to stretch and relax. These changes can lead to postpartum issues like pelvic floor weakness or pelvic floor tightness. Both conditions can make daily life challenging, whether it’s difficulty controlling bladder movements, pain during activities, or simply feeling uncomfortable in your body.

Many moms feel embarrassed by pelvic floor issues, but they are incredibly common! Addressing these challenges is part of a holistic postpartum recovery journey that supports not only physical health but also emotional well-being.

🔍 Signs and Symptoms of Pelvic Floor Weakness vs. Pelvic Floor Tightness
Pelvic Floor Weakness:
- Involuntary leaking when laughing, sneezing, or exercising
- A feeling of heaviness or “dragging” in the pelvic area, as though something is going to “fall out”
- Reduced bladder or bowel control, especially during high-impact activities or even with basic movements

Pelvic Floor Tightness:
- Pain during sex or pelvic exams, which may feel like “tension” or “soreness” in the pelvis
- Difficulty fully emptying the bladder, leading to discomfort and frequent bathroom visits
- A feeling of tightness in the pelvic region that may come with pelvic or lower back pain

💪 Exercises for Pelvic Floor Weakness Post-Childbirth
If you’re experiencing signs of pelvic floor weakness, don’t worry—this is very common, and there are effective exercises to help rebuild strength. Here are a few recommendations that you can try, all designed to be gentle on your body while helping to strengthen and support the pelvic floor:

Bridge Exercises: Lie on your back with your knees bent and feet flat on the floor. Lift your hips up while squeezing your glutes and activating your core and pelvic floor muscles.
Bird Dog Exercise: This is a core-strengthening exercise that also supports pelvic floor stability. Start on all fours and extend opposite arm and leg while keeping your pelvis stable and core engaged.
Wall Sit Holds: Lean against a wall with your knees at a 90-degree angle and activate your pelvic floor.

🧘‍♀️ Exercises for Pelvic Floor Tightness Post-Childbirth
If you’re dealing with tightness in the pelvic floor, the approach is a bit different. You’ll want to focus on relaxation and gentle stretching to help release tension and allow the pelvic muscles to function properly. Here are some exercises that can help:

Diaphragmatic Breathing: Also called belly breathing, this helps the pelvic floor relax naturally. Place one hand on your belly and take slow, deep breaths, feeling your belly rise and fall.
Happy Baby Pose: Lie on your back and bring your knees toward your chest, holding onto the outsides of your feet.
Child’s Pose: Sit back on your heels with your arms extended forward.
Deep Squat Stretch: Hold onto a stable surface, lower into a deep squat, and relax your pelvic muscles.

Remember, postpartum recovery is a marathon, not a sprint. 💡 Your body has gone through an incredible journey, and it's time to give it the love and care it deserves. Consistency is key, and just a few minutes a day can make a huge difference in how you feel.

Want More Support? Book your 1:1 Physical Therapy Appointment now!

Important Disclaimer ⚠️
Before starting this or any exercise program, especially after childbirth, please consult with your healthcare provider to ensure that you are cleared for physical activity. Every postpartum journey is unique, and it's important to listen to your body and progress at a pace that's right for you. If at any point you feel pain or discomfort, stop the exercise and seek medical advice.

Subscribe for More
Don’t forget to like this video, subscribe to my channel, and hit the notification bell for more tips and workouts to support your postpartum recovery journey.

Follow Me on Social Media
For daily tips, inspiration, and community support, follow me on: