Why is my pelvic floor taking ages to strengthen?
This is one of our most commonly asked questions!
Often the answer is you’re not training it in the right way, or haven’t got the right technique, or the frequency and consistency aren’t in your routine.
The truth is pelvic floor exercises in lying will only get you so far.
We need to integrate the muscle with other postural muscles in the core otherwise strength gains don’t happen.
Research says it takes a minimum of 12 weeks to gain the most improvements in incontinence and prolapse.
You may start to notice improvements in strength from 4 weeks but in reality, for busy mums with the juggle of life, sleep deprivation + hormonal fluctuations... it’s probably going to take longer than that.
The key to success?
Correct technique
Consistency with the routine
Enough intensity
Posture + integration with other muscle groups
Time to improve will be based on the severity of your symptoms. If you feel it’s taking longer then expected, then seek help from a pelvic health physiotherapist.
The Mothership Physio online postnatal exercise programme will help you understand how to get the consistency & challenge at the right level for you.
“The TMP postnatal programme is THE bomb!
I found myself really anticipating each new video release and the movements are explained nice and clearly. I no longer have any heaviness or diastasis and I can run again – hurray!”
Rose, TMP mum and reflexologist
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