In this episode of the MamasteFit Podcast, Gina, a perinatal fitness trainer and birth doula, dives into the intricacies of the pelvic floor. She discusses its functions, the misconceptions around Kegels, and the importance of full range-of-motion exercises for preparing for birth and postpartum recovery. Gina offers practical advice on exercises that release tension and improve pelvic floor functionality, emphasizing breathing techniques and hip shifts. She also addresses common postpartum issues such as pelvic organ prolapse and leaking, underscoring the importance of working with a pelvic floor physical therapist and the benefits of supportive garments. Key takeaways include strategies for relaxing the pelvic floor during labor and maintaining overall pelvic health through the perinatal period!

Check out our fave Pelvic Floor PTs! 

https://www.hayleykavapt.com/

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00:00 Introduction to the MamasteFit Podcast

01:08 Understanding the Pelvic Floor

02:46 Pelvic Floor Exercises and Misconceptions

05:32 Pelvic Floor During Pregnancy

11:07 Pelvic Floor During Labor

14:36 Postpartum Pelvic Floor Recovery

24:52 Common Postpartum Pelvic Floor Issues

34:07 Conclusion and Resources

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Hip shift examples:

Seated Hip Shifts

https://youtu.be/o1YTEf5AeNk

Foam Roller Hip Shift

https://youtu.be/P5SMzDOv4w4

All Fours Hip Shift Pelvic Floor Release Exercise

https://youtu.be/NJjQLqEeEDs

Standing Hip Shift ISO to Move

https://youtu.be/34cGHijgyHs

Lateral Weighted Hip Shifts

https://youtu.be/RjASJc-Ya14

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This podcast is sponsored by Needed, a nutrition company focused on optimal nourishment for your perinatal journey. ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Use code MAMASTEPOD for 20% off your first order or three months of subscription.⁠ ⁠⁠⁠⁠⁠⁠⁠⁠ 

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Early postpartum recovery course: 

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Pp sample 

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Prenatal Sample: 

https://mamastefit.com/freebies/prenatal-fitness-program-guide/

Pelvic Floor 

https://mamastefit.com/freebies/prepare-your-pelvic-floor-for-labor/

Birth Prep for Labor Guide 

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Birth Partner Guide 

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Birth Plan 

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