99: Pelvic Floor Strength & Recovery in Pregnancy and Postpartum

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/ https://www.instagram.com/hayleykavapt/ 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 === 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 === Get Your Copy of Training for Two on Amazon: https://amzn.to/3VOTdwH —— 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.⁠ ⁠⁠⁠⁠⁠⁠⁠⁠  ****Freebies***** Early postpartum recovery course:  https://mamastefit.com/freebies/early-postpartum-recovery-guide/  Pp sample  https://mamastefit.com/freebies/postpartum-fitness-guide/ 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  https://mamastefit.com/freebies/prepare-for-labor-guide/ Birth Partner Guide  https://mamastefit.com/freebies/birth-partner-guide/ Birth Plan  https://mamastefit.com/freebies/birth-plan-guide/