There are two women… they both have an abdominal separation called diastasis recti.

One still looks pregnant.

The other woman.. has a flat stomach, but still struggles with pain and digestion.

Both women could benefit from connecting with their pelvic floor.

Think about this for a moment.

Your “core” is typically known as your abs and lower back and the muscles below your core are your pelvic floor muscles.

These muscles are affected whether you’ve had a vaginal birth (stretched) or C-section (your pelvic floor may be tight).

And… your pelvic floor muscles can be strengthened and stretched – just like any other muscle.

Wait! What?

Where is your pelvic floor?

These groups of muscles are found in between your pubic bone, sitz bones, and tailbone and form a sling around your rectum and vagina.

Amy SteinThey are stretched during vaginal birth.

They may be tight after a C-section – due to the surgery and your body wanting to protect you.

**The point is… you’ll want to get comfortable with your pelvic floor muscles after childbirth. 

But don’t forget… your pelvic floor muscles may be weak and long or strong and short depending on your unique body and the type of birth you’ve had.

So what can you do about it?

In this post, I’ll share symptoms of a tight or weak pelvic floor and how you can fix it. 

Weak pelvic floor symptoms

You may have a weak pelvic floor if you’ve had a c-section, have gained weight or do not exercise at all.  There is no judgment… these are the symptoms to look for:

  1. bladder leaking
  2. weak core
  3. low back pain
  4. pelvic organ prolapse

***You’ll want to strengthen your pelvic floor and hip muscles to reduce these symptoms.

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Pelvic Floor Muscle Pain

Your pelvic floor may be tight if you have pain down there. Signs of a tight pelvic floor are:

  1. You feel like you cannot take a deep breath
  2. You can’t release your abdominal area
  3. Inserting a tampon, finger, or having sex is uncomfortable
  4. You feel tense, all the time
  5. You may have constipation
  6. You may experience leaking
  7. You may have had a c-section and/or surgery

**If your pelvic floor is tight.  You’ll want to stretch and release your pelvic floor with breathing exercises, rolling, and massage.

Watch this video to learn how.

>>Engaging your pelvic floor is the first step in rehabbing your abdominal separation.<<

Miss this step and you may suffer for years to come.

I’d love to know your thoughts.  Have you had trouble with your pelvic floor muscles?

Comment below.


I am a licensed, full-scope midwife with a particular interest in issues of pelvic floor dysfunction. Before referring my own clients, I took Tara’s Pelvic Pow-her class as an exercise in due diligence. I found Tara to be exceptionally knowledgeable, supportive, and positive. The brilliant thing about this course is that she shares so many different tools and techniques. She provides a clear framework so that each student can easily figure out which of these will work best and create an effective, individualized home program that will be perpetually useful. With complete confidence, I recommend this course to anyone who needs to address pelvic floor issues.
-Megan O’Connor, MS, CM, LM, LMT

Want to learn more? Get on the Pelvic Pow-HER waitlist to learn how you can heal your abdominal separation without surgery.

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The first step to healing your abdominal separation is pelvic floor exercises.
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