The pelvic floor is one of the most important parts of the body but, ironically, it is also one of the least known. In fact, many women only realize its importance after pregnancy, when it has weakened and this has led to other problems, such as urinary incontinence or vaginismus, among many others. These problems directly affect other aspects of our daily lives, such as self-esteem.

Fortunately, it is possible to recover the pelvic floor during the postpartum period, after pregnancy. To this end, there are a series of techniques and exercises designed to strengthen the pelvic floor, so that it can once again perform its functions efficiently. Want to know how? Then keep reading!

What is the pelvic floor?

The pelvic floor is the one that supports some of the most important organs in the human body, such as the small intestine, bladder, uterus, and rectum. If that support fails, it can lead to urinary and/or fecal incontinence.

What happens to the pelvic floor during pregnancy and postpartum?

The pelvic floor is very vulnerable, so it is very common for problems to occur during pregnancy and postpartum. In fact, one in three women suffers from urine leakage after childbirth, precisely because the pelvic floor weakens.

This happens because, during pregnancy, the pelvic floor is subjected to continuous pressure, as the muscles are forced to support the weight gain caused by the growth of the fetus. This pressure causes the pelvic floor to stretch and become damaged. In addition, it is also altered by the physical and hormonal changes that occur before and after childbirth.

Fortunately, there are different methods that help in the recovery and rehabilitation process of the pelvic floor during postpartum. The most common are Kegel exercises, the 5P method, and Winner Flow.

Kegel exercises for the pelvic floor: what do they involve?

Kegel exercises are a type of exercise that seeks to strengthen the muscles of the pelvic floor. They are perfect exercises for those who suffer from stress incontinence, urge urinary incontinence, or fecal incontinence.

Doing Kegel exercises regularly helps control these incontinences, and the results can be seen after a few weeks or months, as long as they are incorporated into the daily routine.

The 5P method: what is it?

The 5P method is a technique to treat the perineal muscles and strengthen the pelvic floor. The method is based on the use of a wooden log, called a proprioceptive log, with one smooth side and one rounded side. With bare feet, you must get on top of the log and try to maintain balance on the curved surface, with your legs slightly bent and your back straight.

The main benefits of the 5P methodology are as follows:

• Improves posture: perineal and lumbar muscle activation facilitates proper positioning.
• Strengthens the abdominal wall: the log allows you to activate the abdomen.
• Tones the pelvic floor: helps prevent and treat incontinence, prolapses, or pelvic floor weakness. It is also suitable for childbirth preparation and postpartum recovery.
• Unblocks the diaphragm: diaphragm blockage is related to back pain and poor posture that causes neck pain.

Likewise, the 5P method also prevents and trains these organs, especially in cases of pelvic floor dysfunctions, such as pelvic prolapses, urinary incontinence, perineal hypotonia, vaginismus, constipation, or pelvic myofascial syndrome.