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Hello mamas! If you’re here, you’re probably a new (or seasoned) mom eager to regain strength, comfort, and confidence in your body after having a baby. Whether you’re months or years into your postpartum journey, this time is about embracing health, strength, and healing from the inside out. I want to share insights from a pelvic floor physical therapy perspective, showing how to reconnect with your body post-baby. Let’s dive into how we can make that happen.
Understanding The Connection of Your Muscles and Joints
Let’s start with the basics. The muscles in your pelvic floor do much more than we often give them credit for. They support your bladder, bowels, and uterus, as the bottom of your ‘core’. Muscles in general play a significant role in how your joints are aligned. Think of your muscles as the control center for your body’s stability. When they work well, they help to keep your joints in the correct position, ensuring you can move with ease and without discomfort.
After childbirth, the pelvic floor and surrounding muscles can feel disconnected. This isn’t just because of the demands of pregnancy and birth; it’s also due to compensatory movement patterns that have crept in over the months of growing and carrying your little one. As these muscles shifted, other muscles may have taken over leading to a possible misalignment in your joints. This can cause discomfort, tension, or even pain in areas like your hips, back, or knees.
Breaking the Cycle of Bad Movement Patterns
These compensations in our body often become our new “normal.” We typically don’t even realize we’re moving in ways that reinforce the misalignment or imbalance of our muscles and joints. For example, if you avoid certain positions because they feel uncomfortable or if you find yourself “gripping” in the pelvic floor (clenching, often subconsciously), you’re likely feeding into patterns that don’t allow for full movement.
When our bodies are stuck in these patterns, it can feel like certain movements or activities are out of reach. But there’s good news: by becoming aware of these habits, you can start to move out of them. With guided exercises, we can begin to unlock better alignment, which in turn allows your muscles to work together again. It’s almost like giving your body a “reset” button!
Relearning How to Move and Use Our Muscles Naturally
If you’re thinking, “How can I change how I move?” it’s simpler than it sounds, though it takes intentional practice. When we adjust our movement, even in small ways, we naturally change which muscles we’re recruiting. Think about a simple squat or lifting your baby. By focusing on form and alignment in these movements, we can activate the muscles that may have “checked out” postpartum, like parts of the pelvic floor, core, and glutes.
With time and practice, these improved movement patterns start to become your new default, allowing you to access strength and stability without pain. As you work on aligning and activating muscles together, you’ll likely notice everyday activities become smoother and easier. That’s because you’re not just relying on a few muscles anymore—you’re bringing your whole body into action, building strength that supports you in real life.
The Power of Unlocking Good Movement
Imagine feeling powerful again in your body. That power doesn’t have to be about lifting heavy weights (unless you want to!) or pushing your body to extremes. Instead, it’s about the freedom that comes from moving well and without restriction. When you unlock proper movement, you unlock energy, ease, and confidence that goes beyond physical health.
In pelvic floor physical therapy, I see moms rediscover what their bodies are capable of. It’s not about perfection; it’s about empowerment. By addressing the underlying patterns that restrict movement, we’re not just helping muscles and joints work well together; we’re giving moms the tools to feel strong, stable, and capable in every movement they make.
Ready to Tap Into Your Power?
If you’re ready to start this journey, know that you’re not alone. Taking steps to align, strengthen, and stabilize your body after baby is an incredible gift you give yourself. Through intentional movement and alignment exercises, you’re reclaiming power, unlocking ease, and building resilience for yourself—and for your family.
So here’s to you, mama. Let’s find that freedom and power together, one aligned step at a time!
If you are local and are newly postpartum, I offer an in-person 6-week class called Postpartum Foundations. Find our more here!
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Jill G Sutton
“Dr. Jill G Sutton is a dedicated mom of three, Disney enthusiast, coffee lover, and passionate runner. With over 14 years of experience as a physical therapist, Jill has made it her mission to empower mamas through the unique journey of pregnancy and postpartum.
She understands the importance of a supportive community and works to create space where mothers can feel connected and encouraged. Jill is also the host of the Living Her Legacy podcast, which celebrates and serves mamas choosing to live their best lives after starting a family.
Through her work, Jill brings wisdom, warmth, and inspiration to moms seeking to thrive in every season.
Don’t just leave a legacy, LIVE ONE.”
