The pelvic floor is such a present topic in the context of pregnancy, birth and regression - and yet few know what exactly it is. So let's take a closer look. The pelvic floor is a truly impressive set of muscles in our small pelvis. It evolved through the upright gait to literally prevent our organs from falling out, controls the bladder and bowel sphincters, and contributes to pleasurable sexuality. 

Your pelvic floor consists of three layers of muscles that are always working together with each other and with other muscle groups. It has three main important functions: Tightening, relaxing and holding. Especially during your pregnancy, your pelvic floor holds the weight of your baby and the uterus, in addition to your own increasing body weight, and then opens up to the maximum for birth. It's crazy how clever our bodies are: the pelvic floor is in hold mode for over nine months and then manages to open up fully within hours. However, it's not quite that simple. It requires hormonal softening and conscious listening. Conscious breathing exercises for tension and relaxation are therefore absolutely recommended during pregnancy. 

Some pregnant women feel their pelvic floor clearly when it is under more pressure due to several pregnancies or larger babies. At the latest then the pelvic floor training is necessary. If an abdominal birth occurs, training the pelvic floor after birth is also necessary for this reason. Due to the labor work during birth and the associated slow lowering of the head until the pelvic floor is reached, it is exposed to strong pressure. Little by little, it stretches to allow your baby's head, with an average head circumference of 33-36 cm, to slide out through the entire opening. 

You feel this strain especially when you get up for the first time after birth and in the early postpartum period. Your posture expresses the overload. The upright gait briefly becomes a bent-over, rather crooked gait. What your pelvic floor needs so much now is strict rest. The best way to do this is to:

• basically keep WochenBETT and lie down a lot
• regularly lets water - ideally every 2-3 hours
• breastfeeding lying down
• Have good digestible food prepared for you to keep your stool soft
• put a Stuul (toilet stool) under your feet when you have to go to the big toilet
• supports the involution of your uterus - e.g. by abdominal massage and frequent prone position 
• perform the first activation exercises while lying down - depending on the birth injury, you may want to wait at least 1 week before starting these exercises
• avoid heavy lifting - for example of siblings
• you wear a support belt for the abdomen or special support underwear in case of a strong feeling of pressure
• always straighten up and lay down over the side - avoid standing up straight 

An initial incontinent feeling or dribbling is quite ok, but should improve continuously. 

About a week after birth, it is important to start the first awareness exercises for your pelvic floor muscles. If you have major birth injuries, you can wait a little longer. Learning to feel your pelvic floor again is the basis for your further regression. 

We have put together a few concrete exercises. It only takes a few minutes a day and can then be incorporated into your everyday life as a mom. After your postpartum period, we can heartily recommend a postpartum course that is covered by public health insurance. It is valuable time invested in you and your wonderful body. 

A strong and stable pelvic floor is essential and needs patience. Take good care of it and take your time, it's worth it.

1. Activating your pelvic floor - Squeeze & Lift

This concrete and pictorial impulse of the wonderful Berlin Glücksmamas can support you in feeling your pelvic floor. It's all about tightening and finally lifting, i.e. a squeeze & lift.

This way you can imagine the squeeze quite practically and just as figuratively:

1 - Tighten your anal sphincter - as if you were trying to hold back a fart.
2 - Tighten your vagina - as if you want to hold a tampon.
3 - Close the urethral opening - as if you want to interrupt your urine stream.

1. And now for the lift:

Imagine that your bladder, uterus, and rectum are in a soap bubble that you gently allow to rise toward your abdomen.

All surrounding muscles - gluteal, thigh and outer abdominal muscles are allowed to remain relaxed.

Does this sensing feel challenging? Take your time. Time for yourself, for your body awareness, your femininity. Your pelvic floor does so much more than you think.