Pelvic floor muscles are a group of muscles that support the bladder, bowel, and uterus. They are also involved in sexual function and childbirth. During pregnancy, the pelvic floor muscles can become weak due to the baby’s extra weight and the hormones released during pregnancy. This can lead to various problems, including fecal incontinence, urinary incontinence, and pelvic organ prolapse.
Pelvic floor exercises can help to strengthen the pelvic floor muscles and reduce the risk of these problems. They are also safe and effective to do during pregnancy.
Benefits
Pelvic floor exercises can help pregnant women in several ways, including:
- Reduce their risk of urinary incontinence, fecal incontinence, and pelvic organ prolapse
- Reduce pain and discomfort during pregnancy and childbirth
- Improve sexual function
- Make it easier to recover after childbirth
How to do pelvic floor exercises?
There are several different pelvic floor exercises that you can do. Here are a few simple exercises that you can start with:
Kegel exercises
To do a Kegel exercise, empty your bladder and then tighten the muscles you would use to stop urinating.
Hold the contraction for 5-10 seconds, then relax for 5-10 seconds.
Repeat this 10-15 times.
Belly breathing
Lie down on your back with your knees bent and your feet flat on the floor.
Place one hand on your chest and the other hand on your stomach.
Inhale slowly and deeply through your nose, feeling your belly expand.
Exhale slowly through your mouth, feeling your stomach contract.
As you exhale, contract your pelvic floor muscles.
Continue breathing in this way for 5-10 minutes.
Bridge exercise
Lie down on your back with your knees bent and your feet flat on the floor.
Raise your hips off the floor until your body forms a straight line from your shoulders to your knees.
Squeeze your buttocks and contract your pelvic floor muscles.
Hold the position for 5-10 seconds.
Slowly lower your hips back down to the floor.
Repeat 10-15 times.
When to start pelvic floor exercises?
You can start doing this as soon as you find out you are pregnant. It is important to continue doing exercises throughout your pregnancy and after childbirth.
How often do pelvic floor exercises?
Aim to do exercises for at least 10 minutes a day, three times a day. However, you can do them as often as you like.
If you have any questions or concerns about doing pelvic floor exercises, please talk to your doctor or physical therapist.
