Your pelvic floor is not just a “muscle to squeeze.”

It’s a dynamic system,one that supports your organs, your baby, your posture, your breath, your core, and your birth.

This week, we’re exploring:
✨ what a functional pelvic floor actually is
✨ why flexibility matters just as much as strength
✨ what changes during pregnancy and birth
✨ and why postpartum rehab is essential, even if you feel “fine”

As always:
✨ There are no bad movements
✨ Your body is adaptable
✨ And what doesn’t feel good this week may feel great with the right support

And remember, I’m here if you need reassurance or guidance at any point.

Let’s dive in.

PRENATAL: The Flexible, Strong Pelvic Floor

What is the pelvic floor?

Your pelvic floor is a group of muscles and ligaments forming a supportive hammock at the base of your pelvis. It supports the:

• bladder

• uterus

• bowel

Each of these organs passes through the pelvic floor, which is why tension or weakness can impact:

💧 urine control
🍑 bowel movements
🤰 and vaginal birth

Your pelvic floor is made up of:

• slow-twitch fibres (posture, long-term support)

• fast-twitch fibres (respond to coughing, sneezing, lifting)

A functional pelvic floor is:
✔️ strong
✔️ flexible
✔️ coordinated
✔️ connected to the breath

The goal isn’t a “tight” pelvic floor, it’s a responsive one.

What happens during pregnancy?

As your pregnancy progresses, your pelvic floor:

• supports the increasing weight of your baby + uterus

• stabilises your pelvis

• works with your deep core

• manages increasing downward pressure

And because it works harder every week of pregnancy, this is also why postpartum healing is essential, even after a C-section.

Why flexibility matters for birth

For vaginal birth, the pelvic floor must be able to lengthen and relax.

A pelvic floor that is too tight can make:

• the tailbone harder to move out of the way

• the sacrum less mobile

• baby’s descent slower

• pushing more challenging or painful

This has nothing to do with weakness.
It’s about tone and release.

Think of your pelvic floor like the bicep muscle:
If it’s always contracted, it can’t do its full job.

A functional pelvic floor:
✨ supports you
✨ responds to load
✨ relaxes for birth
✨ recovers better after

Breath: Your First Pelvic Floor Tool

360° diaphragmatic breathing is the foundation.

On the inhale:
➡️ diaphragm expands
➡️ pelvic floor naturally lengthens

On the exhale:
➡️ diaphragm lifts
➡️ pelvic floor softens and recoils

This partnership is what keeps your pelvic floor coordinated and responsive.

When your breathing is functional:
✔️ you reduce pelvic tension
✔️ you improve hip mobility
✔️ you prepare for release during labour
✔️ you support your core and diastasis

Breath + movement = birth preparation.

Movement: How to Support a Functional Pelvic Floor

We prepare the pelvic floor through:

• squats

• lunges

• hip mobility (incl internal rotation)

• pelvic floor relaxation positions

• breath-led movement

• deep release work

And yes, releasing the pelvic floor is as important as strengthening it.

Your pelvic floor is directly influenced by your hip mobility.
Most people have tighter posterior pelvic floor muscles because we rarely move in internal rotation and internal rotation opens the outlet of the pelvis, supporting baby’s descent.

This is why mobility matters for birth.

✨ If you're feeling unsure what to do prenatally…

Let me speak directly to you here.

If you’re unsure:
• what’s safe
• how to prepare your pelvic floor
• how to reduce tension
• how to improve mobility
• how to support birth

AlignBirth removes the guesswork.

Inside AlignBirth you receive:
🌿 Week-by-week pregnancy yoga + movement
🌿 The Pelvic Stability Programme (pregnancy-specific core + pelvis work)
🌿 Pelvic floor release + connection techniques
🌿 Breathwork to support birth hormones
🌿 Mobility to optimise baby’s position
🌿 Full birth preparation modules

If you want confident, safe movement this week, you can:

✨ Try AlignBirth free for 7 days here:
Choose the plan that suits you best:
• Monthly Pay-As-You-Go
• 6-Month Plan (includes 1:1 with me)
• 12-Month Plan (deepest support + 2 x 1:1 sessions)

POSTNATAL: Pelvic Floor Rehab: Why It Matters (Even If You Feel Fine)

Your pelvic floor has supported:
✔️ pregnancy
✔️ birth (vaginal or C-section)
✔️ hormonal shifts
✔️ changes in pressure, posture, and load

Even without symptoms, it has been through a lot.

Why rehab is essential

Postnatally, the pelvic floor should:

• contract

• relax

• coordinate with breath

• manage pressure

• support lifting

• stabilise the pelvis

• work with your deep core

If any part of that system is disrupted, you may later develop:
💧 leaking
⚡ pelvic pain
🪜 heaviness
💥 lower back pain
🌪 instability
🧘‍♀️ or difficulty reconnecting to your core

Rehab is not about fixing problems,
it’s about restoring function.

Connection → Breath → Load: The Postnatal Pathway

We rebuild the pelvic floor through:

1️⃣ Breath-led awareness
Finding expansion on inhale and softening on exhale.

2️⃣ Connection work
Gentle pelvic floor lifts without gripping in the glutes or hips.

3️⃣ Mobility
Restoring hip function improves pelvic floor balance.

4️⃣ Functional movement
Squats, lunges, lifting, done with breath coordination.

5️⃣ Gradual strengthening
Progressing from foundational work to full-body strength.

This is the system inside the AlignBirth Postnatal Rehab Programme.

✨ If you don’t feel like “yourself” postpartum…

Maybe your core still feels weak.
Maybe your back aches by midday.
Maybe coughing or sneezing makes you anxious.
Maybe sex feels uncomfortable.
Maybe you just don’t feel supported in your body anymore.

You deserve step-by-step guidance, not guesswork.

AlignBirth supports you with:
✨ breath-led deep core reconnection
✨ pelvic floor mobility + strength
✨ functional rehab
✨ guided progressions
✨ monthly Q&A calls
✨ space to ask every “is this normal?” question

If you want someone walking alongside you, start with the 7-day free trial here and see how your body responds.

Choose a plan:
🌿 Monthly
✨ 6-Month Plan (includes 1:1)
🖤 12-Month Plan (two 1:1s)

MEMBERS’ RECOMMENDATIONS

It's Black Friday week, check out our members most loved products for pregnancy, birth & postpartum on the AlignBirth Amazon Storefront.

A final reminder…

Your pelvic floor is adaptable, intelligent and capable of change.

You don’t need perfection.
You don’t need force.
You just need the right support, at the right time.

If anything in this week’s blog brings up questions or worries, please reach out, I’m here for you.

I’m with you in this, every step of the way.
Love, Meghan ✨