Pregnancy exercises to strengthen your pelvic floor
Embark on a journey of pelvic floor health during pregnancy. The pelvic floor muscles play a crucial role in daily life, influencing issues like incontinence, constipation, and pelvic pain.
Contrary to common belief, pregnancy doesn't inherently weaken pelvic floor muscles. Instead, it adjusts their orientation due to the growing baby. If your pelvic floor muscles were weak or tight before pregnancy, these conditions become more noticeable during this period. Changes in body weight and shape can exacerbate existing imbalances in pelvic, core, or hip strength.
Exercises for a Strong Pelvic Floor During Pregnancy
I want to stress the importance of incorporating pelvic floor exercises into your routine, ideally even before pregnancy. For a streamlined strengthening routine:
Dedicate 20-30 minutes, at least three to four days a week, to build overall muscle strength, including pelvic floor exercises.
Aim for two to three sets of each pelvic floor exercise, with 10-15 repetitions.
Exercise caution – avoid pushing too hard. The goal is not pain but ensuring your muscles feel engaged by the end.
For those already pregnant or planning to be, consulting a healthcare provider and, if needed, a pelvic floor physical therapist is crucial to assess pelvic floor health and determine suitable exercises.
Mastering Kegels for Pelvic Floor Strength
If identified with pelvic floor weakness, Kegel exercises are an excellent starting point. Ensure you engage not only pelvic floor muscles but also core abdominal muscles. To perform Kegels effectively:
Identify and feel your pelvic floor muscles, envisioning them running from hip bones to tailbone and pelvic bone.
Squeeze and lift these muscles as if stopping urine flow or holding in gas.
Simultaneously engage lower abdominal muscles by pulling your belly inward toward your spine.
Remember, effective Kegels involve both pelvic floor and core muscles – a detail often overlooked in online guidance.
Posture Matters: A Key to Pelvic Floor Function
Maintaining good posture positively impacts pelvic floor function. Sitting tall and avoiding excessive slouching support the pelvic floor. I recommends using the Kegel technique to support good posture, even in the third trimester.
Stretching and Strengthening During Pregnancy
Gentle stretching helps alleviate muscle tension and discomfort during pregnancy. I also suggest a hands-and-knees position to relax the pelvic floor. Additionally, core and pelvic floor muscles can be strengthened in this position by carefully extending limbs.
If leakage occurs during exercises, check breathing patterns and ensure you're not straining too much. Modifications may be necessary, focusing on gradual progression.
Postpartum Pelvic Floor Care
Post-delivery, pelvic floor and abdominal muscles may be stretched. While some incontinence or leakage is normal during the initial weeks, persistent issues warrant attention. Kegels can aid pelvic floor recovery postpartum.
I would recommend a lying exercise postpartum:
Lie on your back with knees bent and feet hip-width apart.
Tighten pelvic floor and stomach muscles.
Lift your bottom while keeping shoulders on the floor, engaging those muscles.
Relax back to the resting position.
Another exercise involves gently letting one leg fall to the side while keeping the pelvis stable, then repeating with the other leg.
Pelvic floor health is a journey – start early, stay consistent, and consult your healthcare provider for personalized guidance.
