The breath is what connects the core system.
It is important as mums to use the breath to protect the pelvic floor in movement from unnecessary inner abdominal pressure that could cause dysfunctions. Especially if we have a stretchy thin midline (abdominal separation/rectus diastisis) in pregnancy and post birth and if we are in those first 12 weeks of birthing whether you have had a C section or natural birth!
There are a few strategies to teach this but I like to use Robin Kerr's Load, Blow and Go recipe!
Inhale to load the pelvic floor (LOAD)
Exhale to naturally recoil the pelvic floor, on the part of the movement that feels hard, this also helps pre tense the abdominal wall, and release the pressure out the core system, before you move (BLOW)
Move back to starting position of the movement (GO)
Lets look at a video of using this strategy in everyday mum life movements.
I would be inhaling as I sit to pick up the washing basket (LOADING)
I would then exhale before lifting it - to release pressure, pre tense the abdominal wall, and recoil the pelvic floor (BLOW)
Continue to exhale as I lift the basket and stand up coming to the starting point of the movement (GO)
Now lets look at this in a loaded movement pattern or exercise.
So if we take a movement like thread the needle (above)
I would be inhaling on the way down as in the above photo (LOADING)
I would then exhale before bringing the load (ViPR) up in front of my body (BLOW)
Continue to exhale as I stand up bringing the ViPR in front of my body coming to the starting point of the movement, and would repeat (GO)
The most common thing I see is women holding their breath which can bulge out the pelvic floor with the intra abdominal pressure of breath holding and the load of whatever weight you are carrying or exercise you are doing, and if there is still a stretchy thin midline of the abdominals the pressure will try and sneak out of there as well, so worst case scenario don't hold the breath!