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Don't let your baby break your vagina!

Are you terrified to tear your pelvic floor during childbirth? Have you heard that your pelvic organs can hang outside your vagina after delivery? Instead of feeling afraid or stuck in fear, learn 10 tangible and actionable ways you can reduce your risk of pelvic trauma during birth. Improve your pelvic health during pregnancy so you can reap the benefits now and later!

Top 10 Tips to Protect your Pelvic Floor

1. Avoid constantly sucking in your belly, clenching your butt and pelvic floor.

2. Practice diaphragmatic and lateral-costal breathing daily.

3. Improve back and hip mobility.

4. Strengthen your arms and legs.

5. Improve bowel movements.

6. Drink plenty of water to stay hydrated.

7. Prioritize mental health.

8. Deal with any painful intercourse or insertion.

9. Start perineal massage after about 34-35 weeks.

10. See a pelvic floor physical therapist / physiotherapist during pregnancy to help you with all of the above! You can see one at any point in your pregnancy, even if you’re not symptomatic or in pain.

Today’s episode is sponsored by Embodia https://www.embodiaapp.com/ - use code momstrength to save $20 off your first month’s Tier 3 membership.

Helpful Links:

• Grab my 90-minute Prenatal & Birth Prep workshop to prepare your pelvic floor and body for birth and postpartum

• Sign up for my BASE fitness membership for pregnancy workouts to support your pelvic health and whole body

• Book 1:1 physiotherapy (virtual or in-person in Toronto) to manage symptoms and achieve your movement goals

Connect with Surabhi:

• Find Surabhi on Instagram or Facebook @thepassionatephysio

• Website: https://www.thepassionatephysio.ca