Simple steps to strengthen your pelvic floor
Start with gentle squeezes
To find the right muscles, imagine you’re trying to stop yourself passing wind or urine. You should feel a lift and squeeze inside. Begin with short squeezes, gently contract for a second or two, then fully relax. Aim for 5–10 squeezes at a time, a few times a day. Gradually you should feel more control when you laugh, sneeze, or exercise. You may also notice you can hold squeezes longer.
Build up gradually
Over time, try holding the squeeze for longer (up to 10 seconds) and repeating 10 times in a row. Mix in both short squeezes and longer holds. Once you feel comfortable, practise in different positions such as sitting, standing, or even while walking.
Pair with daily routines
It can be easy to forget, so tie your exercises to everyday habits, for example, do a set while brushing your teeth, waiting for the kettle to boil, or feeding your baby.
Posture and breathing
Keep your breathing relaxed. Try not to hold your breath or strain when you contract the muscles. Good posture also helps your pelvic floor work more effectively. Think tall spine, relaxed shoulders, and gentle alignment when sitting or standing.
Everyday habits that help recovery
- Stay hydrated and eat fibre: This helps prevent constipation, which can put unnecessary pressure on your pelvic floor.
- Avoid heavy lifting early on: Let others take the strain when possible. If you do need to lift, bend your knees, keep your back straight, and exhale as you lift.
- Gentle movement: Walking, stretching, and light activity can all aid recovery, as long as you build up gradually and avoid high-impact exercise until you feel stronger.
What if your pelvic floor feels too tight?
Not everyone experiences a weak pelvic floor after birth, some people find their muscles are actually too tight, which is called an overactive pelvic floor. This means the muscles struggle to relax fully, which can be just as uncomfortable as weakness.
Pregnancy puts extra weight and pressure on the pelvic floor muscles, and in some cases, this can cause the muscles to become too tense or overactive. Instead of relaxing and supporting the pelvic organs, the muscles stay tight
Signs of an overactive pelvic floor can include:
- Pain or discomfort in your pelvic area, hips, or lower back
- Difficulty starting the flow of urine or feeling like you can’t fully empty your bladder
- Constipation or straining to open your bowels
- Pain during sex
What can help:
- Focus on relaxed, deep breathing, letting your tummy rise and fall gently
- Try gentle stretches, warm baths, or yoga-style relaxation
- Avoid clenching or “holding in” your pelvic floor outside of exercise
- Balance strengthening with relaxation, your muscles need to contract and release
If these symptoms continue or affect your daily life, ask your GP for a referral to a women’s health physiotherapist. They can assess what’s going on and give you tailored guidance to help release tension and restore balance.
When to seek extra support
If you’re still experiencing leaking, heaviness, or discomfort 6–12 weeks after birth, or if symptoms are affecting your quality of life, it’s important to reach out for extra support. Ask your GP for a referral to a women’s health physiotherapist.
These specialists can assess for:
- Pelvic organ prolapse
- Diastasis recti (abdominal muscle separation)
- Muscle tone imbalances
They’ll also create a personalised plan to help you rebuild strength and confidence in your pelvic floor.
You deserve proper postpartum care, more than just a quick tick-box check at six weeks. With the right support, many people notice significant improvements in how they feel day to day.
Got other questions? We’ve got you. Read our postpartum and parenting guides here.
