POSTNATAL: How to get your pelvic floor “back” with Annemarie Everett Lepe, PT, DPT

ASK the EXPERT  – Annemarie Everett Lepe; Specializing in Pelvic awareness

POSTNATAL: Perineal strengthening and revitalizing 

With a Little Help From My Friends

You may have been given vaginal weights at your baby shower, or stared at the wall

of Good Vibrations in bewilderment. Maybe you’ve never heard of any of these

devices! Regardless, many women will want to use devices or aids to help them

improve pelvic floor muscle strength and control after birth. I recommend

beginning the use of any strengthening aids no earlier than 6 weeks postpartum, in

order to give your body a chance to heal and change after birth. Do NOT use devices

if you are having pelvic pain or pain with intercourse/speculum exams – please

consult your doctor, midwife or pelvic physical therapist.

LELO_Femme-Homme_LUNA-BEADS_packaging_1Vaginal weights (Ben Wa balls, etc):

These tools are inserted vaginally and worn while performing daily tasks to cue a

“lift” of the pelvic floor muscles. If the weight is too light, you will forget that you

have it in – but if your muscles are not strong enough, you will feel the weight pop

out! The appropriate level can be worn for 30-40min at a time. Motions like squats,

lunges, stairs, and lifting will add extra challenge. Each set of weights is different in

shape, size and weight levels, but one of our favorites is Lelo LUNA Beads


kGoal:  Like a “fitbit” but for your Pelvic floor : ) 

kGoal_with_packaging_7260_grandeThis high-tech tool gives you feedback about the power, endurance and consistency

of your pelvic floor contractions. If you’ve ever wondered whether you’re doing

your Kegels correctly, this tool can help! Via a Bluetooth connection to an iPhone,

iPad or Android app, you can see visual representation of your squeeze pressure,

endurance and control. The kGoal has the option of vibration with each pelvic floor

muscle squeeze to provide tactile feedback, and you can even play games to keep

yourself engaged! The app allows you to set goals and track progress, which is

always helpful when you need to build strength over time.


Courtesy of Annemarie Evert Lepe, PT DPT

Annemarie Evertt Lepe PTAnnemarie Everett Lepe joined Miracle Physical Therapy in 2014, and is excited and honored to be a part of the clinic’s efforts to bring outstanding care and information to women at all stages of life. She earned her Doctorate of Physical Therapy from UC San Francisco, and brings experience and knowledge of orthopedic physical therapy to her women’s health practice. 

She is currently completing her Certificates of Achievement in Pelvic and Obstetrics Physical Therapy, with the goal of a clinical specialization in women’s health (WCS). Whether she is helping women prepare their pelvis for birth or treating pelvic girdle pain or pelvic floor dysfunction, Annemarie loves to empower her patients through education and develop a relationship that lasts beyond their plan of care.

Outside of the clinic, Annemarie is an avid yoga and Pilates student and enjoys spending her weekends exploring the Bay Area with her husband.