This Mother’s Day, let’s celebrate the incredible work mothers do — not just in raising families, but in supporting their bodies through the physical demands of pregnancy, birth, and recovery. At the heart of it all? The pelvic floor.

The pelvic floor is a sling of muscles that supports the bladder, bowel, and uterus. It works silently (and tirelessly) to keep everything in place, manage continence, and support core stability. But pregnancy, birth, and hormonal changes can weaken it — leading to issues like incontinence, prolapse, or pelvic pain.

Exercises That Help a Weak Pelvic Floor

Not all movement is equal when it comes to rebuilding pelvic floor strength. Here are some safe and effective options:

• Pelvic Floor Lifts (Kegels): Gently lift the pelvic floor muscles as if you're trying to stop the flow of urine. Hold for 5–10 seconds, then fully release. Do 8–12 reps, 2–3 times daily. (Make sure you're not gripping your glutes or holding your breath!)

• Bridge with a Pelvic Floor Focus: Lie on your back, knees bent. As you exhale, gently lift your pelvic floor and hips. Lower down and relax completely. This integrates glute and pelvic floor activation.

• Modified Side-Lying Clams: Great for hip and pelvic stability without bearing down.

  

Exercises to Avoid (For Now)

For those with a weak or healing pelvic floor, avoid movements that increase intra-abdominal pressure and strain:

• High-impact exercises (running, jumping)

• Crunches and heavy lifting (especially without breath coordination)

• Planks or exercises that cause doming or bulging of the abdominal wall

Toilet Tips: Don’t Push!

One of the most overlooked aspects of pelvic floor health is how we go to the toilet. Constipation and straining can worsen weakness or prolapse. Here’s how to go with more pelvic floor kindness:

• Use a Squatty Potty or low stool: Elevating the feet relaxes the puborectalis muscle and straightens the rectum.

• Relax your abdominals: Let go of your belly and avoid bracing.

• Try splinting: If needed, gently support the perineum with a clean tissue to aid bowel movement without straining.

Whether you're a teacher working with mothers or a mum yourself, know this: your pelvic floor deserves love, attention, and informed movement.

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