Pelvic heaviness, jaw tension, feeling disconnected during workouts? All signs your pelvic floor is communicating with you — and no one’s taught you how to listen.
Here are 5 sneaky signs you may be disconnected from your pelvic floor during pregnancy:
1. Stress Incontinence or Constant Urge to Pee
Peeing when you jump, cough or sneeze is very common in pregnancy. If you’re peeing “just in case” before you workout or leave the house, your pelvic floor could be stuck in overdrive. This could mean that the musculature is hypertonic– or have tension in your pelvic floor – you’re living in a contraction mode or state of inhalation. This could also mean that you have a hypotonic pelvic floor- or laxity in that area- and need some strength!
2. Belly Breathing + a Stiff Ribcage
Pregnancy posture messes with your breath — and your breath is the gateway to optimal core and pelvic floor function. If your ribs feel stuck and you can’t take a deep, expansive inhale- you need to go back to the basics! Your inhale should wrap around your ribcage into your back and the sides of your ribcage. Exhaling long from the bottom up. Check out THIS video and THIS video for my favorite breathing exercises to practice in pregnancy.
3. No Clue What’s Going On “Down There” During Movement
If you’re lifting, walking, or even doing prenatal yoga and have zero awareness of your pelvic floor…common but not normal! It’s important you understand how to integrate your pelvic floor into your exercise routine. You guessed right- it all comes back to your breath. Once you understand how to take a proper 360 degree breath and engage your core and pelvic floor as a unit- adding in movement makes more sense.
I break down how to do all of this and more in my prenatal fitness programming and my upcoming birth bootcamp. Click here to learn more!
4. Tension in Your Jaw, Glutes, or Low Back
It’s all connected Mama. The pelvic floor is part of a full-body system. If you’re chronically clenched or tight in your hips, back, or even jaw — chances are, your pelvic floor is mirroring it. Gentle reminder to relax your jaw, soften your knees and unclench your glutes to take the stress off your pelvic floor. If you’re experiencing chronic pain in any of these areas it may be a good idea to see a Pelvic Floor PT to gain some insight!
5. That Heavy, Dragging Feeling in Your Pelvis
This one’s harder to ignore. It might feel like pressure, fullness, or like something is “falling.” It’s not just baby weight — it’s your pelvic floor asking for support. A belly band can be supportive to use here and there to help with that discomfort. If it continues, that is a sign you may need some extra support!
Here’s the good news:
Disconnection doesn’t mean damage.
And it’s never too late to rebuild that relationship with your body.
Grab my free guide HERE to start reconnecting with your pelvic floor in simple, powerful ways — even if you’re not sure where to start.
Xo,
Coach Katie
@thefitness.doula