Let’s talk about stretches to do when pregnant. Engaging in stretching exercises during pregnancy can contribute to the elongation of your muscles and overall body flexibility, providing increased comfort whether you’re strolling through the grocery store, engaging in a workout, or simply relaxing. The soothing effects of stretching are particularly helpful during pregnancy, offering significant benefits to your body. Moreover, incorporating stretching into your routine at this stage can aid in preparing your muscles and joints for the challenges of labor in the future.
What are the benefits of stretching during pregnancy?
Stretching during pregnancy can offer several benefits for expectant mothers. However, it’s crucial to consult with a healthcare provider before starting any new exercise routine during pregnancy. Assuming that the healthcare provider gives the green light, here are some potential benefits of stretching during pregnancy:
- Improved Flexibility
- Reduced Muscle Tension
- Enhanced Circulation
- Relief from Discomfort
- Prevention of Muscle Strain
- Promotion of Relaxation
- Preparation for Labor
- Posture Improvement
- Emotional Well-being
- Better Sleep
What can I do to stretch safely when I am pregnant?
- First and foremost, check with your doctor or midwife to ensure that it is safe for your pregnancy.
- Warm-up
- Do gentle and controlled movements
- Avoid over-doing it
- Listen to your body
- Maintain good posture
- Use the right breathing techniques
- Hydrate
What are some of the stretches I can do when pregnant?
Where can I find a pelvic health physiotherapist in Mississauga?
We have 8 locations with pelvic health physiotherapists to help you.
- Pelvic Health Physiotherapy Etobicoke – Triangle Physiotherapy Etobicoke
- Oakville Pelvic Health – Triangle Physiotherapy Oakville
- Pelvic Health Physiotherapy North York – Triangle Physiotherapy North York
- Mississauga Pelvic Health – Triangle Physiotherapy Mississauga
- Downtown Pelvic Health – Triangle Physiotherapy King West
- Uptown Toronto Pelvic Health – Triangle Physiotherapy Lawrence Park
- Pelvic Physiotherapy Downtown Toronto – Triangle Physiotherapy Queens Quay
- Mississauga Pelvic Health – Triangle Physiotherapy Erin Mills
March 8th marks International Women’s Day and Triangle Physiotherapy is proud to be able to empower women to advocate for themselves and their health needs.
Our goal is to encourage women to focus on their health, both, physical and mental. Build your healthcare team and schedule regular visits, in addition to exercising regularly and eating healthy.
Women’s Health and the Pelvic Floor
Women’s health is intricately connected to the well-being of the pelvic floor, a group of muscles, ligaments, and tissues supporting the uterus, bladder, and rectum. Maintaining a healthy pelvic floor is crucial for various functions, including urinary and bowel control, sexual function, and providing support during pregnancy. Pregnancy, childbirth, hormonal changes, and aging can impact the pelvic floor, leading to issues like incontinence, pelvic organ prolapse, and sexual dysfunction.
Maintaining a healthy lifestyle, proper posture, and seeking guidance from a pelvic health physiotherapist are essential for women’s pelvic floor health. Awareness and proactive care contribute to overall well-being, enabling women to lead active and fulfilling lives while addressing potential pelvic floor challenges.
What are the symptoms of Pelvic Floor Dysfunction?
Pelvic Floor Dysfunction (PFD) can manifest through various symptoms, which may vary in intensity and duration. Common signs of PFD include:
- Urinary Issues:
- Urinary incontinence: Involuntary leakage of urine.
- Frequent urination: The need to urinate more often than usual.
- Difficulty emptying the bladder: Struggling to fully release urine.
- Bowel Issues:
- Constipation: Difficulty passing stools or infrequent bowel movements.
- Straining during bowel movements: Experiencing difficulty while trying to have a bowel movement.
- Pelvic Pain:
- Pelvic pain or discomfort: Discomfort in the pelvic region, which may be persistent or intermittent.
- Pain during sexual intercourse: Discomfort or pain during sexual activity.
- Muscle Tension:
- Tight or spasming pelvic muscles: Increased muscle tension in the pelvic floor.
- Pelvic Organ Prolapse:
- The feeling of pressure or fullness in the pelvic area: Sensation of something bulging or descending into the vagina.
- Lower Back Pain:
- Chronic lower back pain: Discomfort or pain in the lower back region.
- Changes in Posture:
- Altered posture: Changes in the alignment of the spine and pelvis.
How a Pelvic Health Physiotherapist can help and what to expect?
A Pelvic Health Physiotherapist specializes in assessing and treating conditions related to the pelvic floor and surrounding areas. Here’s how they can help and what to expect during a session:
- Assessment:
- A thorough assessment of your medical history, pelvic health, and relevant symptoms.
- Physical examination, which may include internal and external assessments to evaluate the strength, flexibility, and coordination of the pelvic floor muscles.
- Education:
- Detailed explanation of pelvic anatomy and the role of pelvic floor muscles in various functions.
- Guidance on lifestyle factors, posture, and habits that may contribute to pelvic health issues.
- Pelvic Floor Exercises:
- Prescribing personalized pelvic floor exercises, to strengthen or relax specific muscles based on the assessment findings.
- Teaching proper technique and ensuring exercises are performed correctly.
- Manual Therapy:
- Hands-on techniques to release tension in the pelvic floor muscles or surrounding tissues.
- Myofascial release and trigger point therapy to address muscle knots or tightness.
- Biofeedback:
- Using biofeedback tools to provide real-time information about pelvic floor muscle activity.
- Assisting individuals in learning how to control and coordinate their pelvic floor muscles.
- Behavioral Strategies:
- Implementing behavioral strategies for managing and improving bladder and bowel function.
- Developing strategies for optimizing pelvic health during daily activities.
Where can I find a pelvic health physiotherapist in Mississauga?
We have 8 locations with pelvic health physiotherapists to help you.
- Pelvic Health Physiotherapy Etobicoke – Triangle Physiotherapy Etobicoke
- Oakville Pelvic Health – Triangle Physiotherapy Oakville
- Pelvic Health Physiotherapy North York – Triangle Physiotherapy North York
- Mississauga Pelvic Health – Triangle Physiotherapy Mississauga
- Downtown Pelvic Health – Triangle Physiotherapy King West
- Uptown Toronto Pelvic Health – Triangle Physiotherapy Lawrence Park
- Pelvic Physiotherapy Downtown Toronto – Triangle Physiotherapy Queens Quay
- Mississauga Pelvic Health – Triangle Physiotherapy Erin Mills
There are a lot of unknowns when going into labour and delivery. Whether it’s your first, second, or third child, every birth is very different, and daunting in its way. Some women hope to have a vaginal delivery, while others schedule or have emergency C-sections. Both forms of delivery are viable options however they can have different effects on your body postpartum. A cesarean section (C-section) can be life-saving for both the baby and mom. A common misconception is that a C-section is somehow “easier” but that is far from the truth. A C-section is a major surgery, that not only affects your abdominal muscles but also your pelvic floor. In this blog post, we will explore what C-sections are, their impact on the pelvic floor, and the benefits of pelvic floor physiotherapy for women who have had C-sections.
What is a C-section?
A C-section is a surgical procedure that involves delivering a baby through an incision made in the mother’s abdomen and uterus. It is usually performed either if the mother schedules a C-section, which may be for a variety of reasons, or in the case of an emergency. This may be done to save and protect the mother and baby. Some reasons for a C-section include a large baby, breech position, multiple pregnancies, maternal health conditions such as high blood pressure (preeclampsia), or labor not progressing as expected (dilation plateauing).
What impact does a C-Section have on the pelvic floor?
Many people assume that a C-section does not have any impact on the pelvic floor because the baby does not pass through the vagina. However, the pelvic floor can still be affected during a C-section. During the procedure, the surgeon may need to move the bladder and intestines to access the uterus, which can cause temporary weakness and stretching of the pelvic floor muscles. The stretching can also occur due to the weight of the baby pushing down on the pelvic floor during pregnancy. The procedure can also impact the nerves supplying the bladder and bowel, thereby reducing or completely removing your urge to pee. This altered sensation can improve over time, but may sometimes linger for years postpartum. In some cases, the sensation never comes back.
After the C-section, some women may experience pain and discomfort in the pelvic area, which can be exacerbated by activities such as lifting and carrying their newborn. This can lead to muscle tension and tightness, which can cause further issues down the line.
What are the benefits of pelvic floor physiotherapy after a C-section?
Pelvic floor physiotherapy is a specialized form of physical therapy that focuses on strengthening the pelvic floor muscles, improving their function and flexibility, and treating any pain or discomfort in the pelvic area. It can be very beneficial for women who have had a C-section, as it can help to address any issues that may have arisen due to the surgery.
How can healing and recovery be improved after a C-Section?
Pelvic floor physiotherapy can help to speed up the healing process after a C-section. It can help to reduce pain and swelling in the pelvic area, improve circulation, and promote tissue regeneration. It can also help to prevent the formation of scar tissue, which can cause discomfort and pain in the pelvic area. Keloid scarring is a type of scarring at the C section where the tissue raises and forms adhesions. This can be painful in some cases or uncomfortable and can impact sensation in the region.
- Address bladder and bowel issues
After a C-section, some women may experience bladder and bowel issues such as incontinence, urgency, or difficulty emptying their bladder or bowel. This may be a product of the nerves being impacted during the surgery or other factors. Pelvic floor physiotherapy can help to address these issues by strengthening the pelvic floor muscles and improving their function. It can also help to retrain the bladder and bowel to function properly and reduce incontinence.
- Improve sexual function
Many women may experience a decrease in sexual function after a C-section due to pain and discomfort in the pelvic area. This may be due to feelings of pelvic heaviness, perineum discomfort, or scar tissue. Pelvic floor physiotherapy can help to address these issues by reducing pain and discomfort and improving the function of the pelvic floor muscles. This can lead to an improvement in sexual function and overall sexual satisfaction.
Seeing a pelvic therapist post-C-section can also get you back to activities you love doing! This can include running, weight lifting, etc. There is no timeline for how quickly you should be recovering. Our bodies take time to heal postpartum. Your body is not broken, but working with a pelvic therapist can help you feel more like yourself again.
Where can I find a pelvic health physiotherapist in Mississauga?
We have 8 locations with pelvic health physiotherapists to help you.
- Pelvic Health Physiotherapy Etobicoke – Triangle Physiotherapy Etobicoke
- Oakville Pelvic Health – Triangle Physiotherapy Oakville
- Pelvic Health Physiotherapy North York – Triangle Physiotherapy North York
- Mississauga Pelvic Health – Triangle Physiotherapy Mississauga
- Downtown Pelvic Health – Triangle Physiotherapy King West
- Uptown Toronto Pelvic Health – Triangle Physiotherapy Lawrence Park
- Pelvic Physiotherapy Downtown Toronto – Triangle Physiotherapy Queens Quay
- Mississauga Pelvic Health – Triangle Physiotherapy Erin Mills
Triangle Physiotherapy in Mississauga is a full-service clinic that offers specialized services like Pelvic Health Physiotherapy. Our pelvic health physiotherapists are trained professionals who, apart from being experts in their field, are also empathetic individuals who understand the sensitive nature of the conditions that make people seek pelvic health physiotherapy.
Tell me more about your Mississauga Pelvic Health physiotherapists.
Our Mississauga Pelvic Health physiotherapists have training in the field of pelvic health physiotherapy and are committed to providing the best care to the community in Mississauga, be it new moms, women with prolapse or incontinence issues, pessary fittings, labour and delivery support, and more. We also have a pelvic health physiotherapist who is trained to help children. Our pelvic health physiotherapists are also able to help men with their pelvic health issues.
What type of conditions can a pelvic floor physiotherapist treat?
Some of the conditions treated by our Mississauga Pelvic Health physiotherapists are:
- Incontinence (urinary and fecal)
- Pelvic organ prolapse and pessary fittings
- Constipation
- Diastasis recti
- Vaginismus
- Pelvic pain
- Pelvic girdle pain during pregnancy and postpartum)
- Coccydynia (tailbone pain)
- Pudendal neuralgia
- Interstitial cystitis
- Female and Male Sexual dysfunction
- Prostatitis
- Rectal pain and dysfunction
- Irritable bowel syndrome
- Anal incontinence
- Anal fissures and fistulas
- Anal neuralgia
- Rectal prolapse
I just gave birth recently. How soon should I see a pelvic health physiotherapist
The pelvic floor muscles may get stretched or damaged during delivery, whether by C-Section or vaginal. This may cause issues of the pelvic floor that manifest as urinary or fecal incontinence, urinary urgency or frequency, pain during sexual activity, pelvic organ prolapse, pelvic pain, lower back pain, diastasis recti, or scar pain. Many of these issues can be addresed by pelvic health physiotherapy, however, our pelvic physiotherapists in Mississauga recommend waiting at least six weeks after delivery to allow the body time to heal from childbirth.
Can I speak to a pelvic health physiotherapist in Mississauga prior to booking a consultation?
We can certainly connect you with the best pelvic floor physiotherapist in Mississauga that can answer any questions you may have. Click here to book a discovery call.
Where can I find a pelvic health physiotherapist in Mississauga?
We have 8 locations with pelvic health physiotherapists to help you.
- Pelvic Health Physiotherapy Etobicoke – Triangle Physiotherapy Etobicoke
- Oakville Pelvic Health – Triangle Physiotherapy Oakville
- Pelvic Health Physiotherapy North York – Triangle Physiotherapy North York
- Mississauga Pelvic Health – Triangle Physiotherapy Mississauga
- Downtown Pelvic Health – Triangle Physiotherapy King West
- Uptown Toronto Pelvic Health – Triangle Physiotherapy Lawrence Park
- Pelvic Physiotherapy Downtown Toronto – Triangle Physiotherapy Queens Quay
- Mississauga Pelvic Health – Triangle Physiotherapy Erin Mills
The labour and delivery process can greatly benefit from Pelvic Physiotherapy. Pelvic Physiotherapists can help to improve strength and mobility of the muscles and joints in the pelvic area and help make it easier for the baby to descend through the birth canal during delivery.
FAQs about the Labour and Delivery Process
What are the different stages of Labour and Delivery?
The three stages of labour and delivery are:
- Early Labour: This is from the onset of labor to when the cervix is fully dilated to 3-4 centimeters.
- Active Labour: This is when the cervix is fully dilated to 3-4 centimeters to when it is fully dilated to 10 centimeters.
- Transition: This is when the cervix is fully dilated to 10 centimeters to the delivery of the baby.
How long does labour usually last?
The duration of labour varies from person to person and can range from a few hours to over 24 hours for first-time mothers.
What are the common signs of labour?
The common signs of labour include:
- Regular contractions
- Water breaking
- Back pain
- Pelvic pressure
- Blood-tinged mucus discharge
What is an epidural and how does it work?
An epidural is a type of anesthesia that is used to relieve pain during labor and delivery. It is administered through a small catheter placed in the lower back and works by blocking the sensation of pain in the lower body while allowing the woman to remain conscious.
What is the process of a vaginal delivery like?
A vaginal delivery is the delivery of a baby through the birth canal without the use of surgical intervention. During a vaginal delivery, the baby moves through the birth canal and the mother pushes with contractions to help deliver the baby.
What is a cesarean delivery (C-section)?
Doctors perform a cesarean delivery (C-section) by making an incision in the mother’s abdomen and uterus to deliver the baby. They typically opt for a C-section when a vaginal delivery is not possible or when there is a medical concern for the mother or the baby.
What are some of the risks associated with labour and delivery?
Some of the risks associated with labor and delivery include:
- Preterm labour and delivery
- Hemorrhage
- Infection
- Fetal distress
- Shoulder dystocia (difficulty delivering the baby’s shoulders)
What can I do to prepare for labour and delivery?
You can prepare for labour and delivery by:
- Take childbirth education classes
- See a pelvic health physiotherapist
- Create a birth plan
- Find a supportive birth team like doulas or midwives
- Pack a hospital bag
- Discuss pain management options with your healthcare provider.
The role of Pelvic Health Physiotherapists in preparing you for Labour and Delivery
Pelvic physiotherapy can help to alleviate common pregnancy-related symptoms such as back pain, incontinence, and pelvic pain. A combination of manual therapy techniques with soft tissue and joint mobilization along with mobility work can be used to alleviate pain in the pelvic area, additionally, the physiotherapist can also work on alignment and posture to help prevent injury and reduce discomfort.
Leading up to labour, a pelvic physiotherapist can provide you with a variety of tools to help with pain relief and positioning to improve your experience during labour. One of the common techniques taught to birthing parents at 32 weeks, is the perineal massage to reduce the chance of tearing during delivery. In addition, you would also be taught positions to help reduce discomfort during contractions as well as pushing techniques.
After delivery, a physiotherapist can help restore strength and mobility along with providing education on suitable abdominal and pelvic floor exercises based on weaknesses and tone, moreover, any side effects from delivery such as perineal tearing can also be treated post-partum.
Have questions? Discuss your options with a pelvic health physiotherapist for pregnancy and post-partum care!
How do I find a pelvic health physiotherapist near me?
We have 8 locations with pelvic health physiotherapists to help you.
- Pelvic Health Physiotherapy Etobicoke – Triangle Physiotherapy Etobicoke
- Oakville Pelvic Health – Triangle Physiotherapy Oakville
- Pelvic Health Physiotherapy North York – Triangle Physiotherapy North York
- Mississauga Pelvic Health – Triangle Physiotherapy Mississauga
- Downtown Pelvic Health – Triangle Physiotherapy King West
- Uptown Toronto Pelvic Health – Triangle Physiotherapy Lawrence Park
- Pelvic Physiotherapy Downtown Toronto – Triangle Physiotherapy Queens Quay
- Mississauga Pelvic Health – Triangle Physiotherapy Erin Mills
What is incontinence?
Incontinence can be a fairly sensitive or embarrassing subject to those who suffer from it. Incontinence is the involuntary loss of urine or feces from the bladder and bowel. But know this, incontinence is an ACCIDENT, it is something that is uncontrollable and can happen to any expecting mother. Urinary incontinence affects around 10-13 million men and women, and it is twice as common in women as in men. Anthony Atala, MD, said, “I would say virtually all pregnant women experience some type of incontinence”. Incontinence should not rule your pregnancy or your life.
What does pregnancy have to do with incontinence?
Pregnancy can interfere with the normal way your urethra relaxes and contracts. You are able to urinate when the muscles around your urethra relax, allowing urine to pass through your bladder and out of your body. After urination, the muscles around your urethra contract, holding off urine flow until your body is ready to urinate again. Hormone changes during pregnancy and the additional pressure on the bladder from your uterus can cause stress incontinence. Mothers who are experiencing stress incontinence may urinate whilst sneezing, walking, coughing, laughing, running, and during exercise. Women who have a family history of incontinence, gain more weight than recommended during pregnancy, and are over the age of 35 are at higher risk of experiencing incontinence. How do I avoid incontinence during pregnancy?There are numerous ways to avoid pregnancy incontinence, along with visiting a pelvic health physiotherapist, to avoid leakage.
- Schedule your bathroom breaks. Try to make it to the toilet at least every two hours, as when pregnant, women urinate more frequently.
- If you think your bathroom visits are proper, try practicing kegel exercises. Kegels help strengthen the pelvic floor. Practicing a kegel is the same as stopping the flow of urine within your urethra. Contract your muscles to the count of ten and then release. Repeat exercises ten to twenty times in a row two to three times a day. The average time to see results is four to eight weeks of regular practice.
- Watching your weight while carrying has a significant effect on developing incontinence. Women who gain more weight during pregnancy are more likely to experience incontinence. Combining these factors with your pelvic physiotherapist will lower your risk of developing incontinence during your pregnancy, allowing your experience to be worry-free.
Click HERE to book an appointment with a physiotherapist at one of our eight locations.
- Physiotherapy Etobicoke – Triangle Physiotherapy Etobicoke
- Oakville Physiotherapy Clinic – Triangle Physiotherapy Oakville
- Physiotherapy North York – Triangle Physiotherapy North York
- Mississauga Physiotherapy Clinics – Triangle Physiotherapy Mississauga
- Downtown Physiotherapy Clinics – Triangle Physiotherapy King West
- Uptown Physiotherapy Clinics – Triangle Physiotherapy Lawrence Park
- Physiotherapy Clinic Downtown Toronto – Triangle Physiotherapy Queens Quay
- Physiotherapy Clinics Mississauga – Triangle Physiotherapy Erin Mills