Pelvic Floor Exercises: Safe During Pregnancy?

Pelvic floor exercises are important for women at all stages of life to prevent bladder and bowel problems, such as incontinence and prolapse, and improve sexual function. Pregnancy puts a strain on the pelvic floor muscles, and hormonal changes cause the muscles to soften and stretch more easily. Therefore, it is important to exercise the pelvic floor muscles regularly during pregnancy.

Pelvic floor exercises can help prevent accidental leaks during pregnancy and after childbirth

Pelvic floor exercises, also known as Kegel exercises, are a great way to help prevent and manage accidental urine leaks during pregnancy and after giving birth. The pelvic floor muscles provide critical support to the bladder, bowel, and uterus, and strengthening these muscles can have significant benefits for pregnant women and new mothers.

During pregnancy, the growing uterus and the extra weight it carries can put a strain on the pelvic floor, leading to a condition called pelvic organ prolapse. By doing pelvic floor exercises, women can strengthen these muscles and improve their ability to support the added weight, reducing the risk of prolapse and associated issues, including accidental leaks. The exercises can also help pregnant women who are already experiencing leaks to manage and improve their symptoms.

After childbirth, the pelvic floor muscles can become weakened and damaged, especially after a vaginal delivery. Pelvic floor exercises are an effective way to restore strength and tone to these muscles, helping new mothers regain control and prevent leaks. Starting these exercises early after childbirth can aid in speeding up recovery and reducing the long-term impact on the body. It is important to note that pelvic floor exercises should be started gently and gradually increased in intensity to avoid further strain or injury.

To perform pelvic floor exercises, contract the muscles you would use to stop the flow of urine mid-stream. Hold the contraction for a few seconds, then relax. Repeat this contraction and relaxation cycle several times a day, aiming for at least three sets of 10 repetitions each day. You can do these exercises anywhere and at any time, making them easy to incorporate into your daily routine. For best results, maintain a consistent practice and make Kegel exercises a regular part of your self-care routine during and after pregnancy.

They can also prevent prolapse, where pelvic organs drop into the vagina

Pelvic floor exercises are important during pregnancy to prevent bladder and bowel problems, such as incontinence and prolapse, and to improve sexual function. The pelvic floor muscles come under great strain during pregnancy and childbirth. Hormonal changes cause these muscles to soften and stretch more easily, and the weight of the growing baby puts extra pressure on the pelvic floor. This can increase the chance of suffering from bladder or bowel problems during pregnancy and after birth.

Prolapse occurs when the pelvic organs drop into the vagina. Pelvic floor exercises can prevent this by strengthening the muscles of the pelvic floor. These muscles form a 'sling' or 'hammock' that supports the bladder, bowel, and uterus. The urethra, vagina, and anus pass through the pelvic floor. When these muscles are weak, there is an increased risk of incontinence, which can continue after pregnancy. Pelvic floor exercises help to strengthen these muscles, reducing the risk of incontinence during and after pregnancy.

To perform pelvic floor exercises, start by sitting or lying down with your thighs, buttocks, and stomach muscles relaxed. Then, squeeze the muscles around your anus as if you are trying to stop passing wind. You should feel the muscles around your anus and vagina lifting up inside. Hold this squeeze for a few seconds, and then relax the muscles. Repeat this exercise as many times as you can. Aim to do 3 sets of 8 to 12 squeezes every day, in different positions such as lying down, sitting, or standing.

In addition to strengthening the pelvic floor, there are other ways to care for it during pregnancy. It is important to rest when you feel a strain in your pelvic area. Maintaining a healthy diet can help prevent or manage constipation. Practicing prenatal yoga and maintaining good posture can also help keep your body aligned and support your pelvic floor.

Pregnancy and childbirth put a strain on the pelvic floor muscles, so it's important to exercise them regularly

The pelvic floor is a group of muscles that form a sling or hammock from the pubic bone to the tailbone. These muscles support the bladder, uterus, and bowel, with the urethra, vagina, and colon all passing through.

During pregnancy, the pelvic floor has the extra job of supporting the growing baby. The weight of the baby, along with hormonal changes that cause the muscles to soften and stretch more easily, put extra strain on the pelvic floor. This can lead to bladder or bowel problems during and after pregnancy, such as incontinence and prolapse. In fact, around one in three women develop some form of incontinence after giving birth.

Pelvic floor exercises help to strengthen these muscles, reducing the risk of incontinence and other problems. They can also help prepare the body for carrying and delivering a baby, making childbirth easier. Strong pelvic floor muscles can also improve sexual function.

It's recommended that all pregnant women, even those who are young and not currently experiencing any problems, do pelvic floor exercises. These exercises can be done discreetly at any time and in any position. A simple exercise is to squeeze and tighten the muscles around the back passage as if trying to stop passing wind or urine. It's important to also remember to squeeze the pelvic floor muscles when coughing, sneezing, or lifting heavy objects.

In addition to exercises, there are other ways to take care of the pelvic floor during pregnancy, such as resting when feeling a strain, managing constipation with a healthy diet, practicing prenatal yoga, and maintaining good posture.

Pelvic floor exercises can be done at any time of the day and in any position

Pelvic floor exercises are a great way to strengthen your pelvic floor muscles and prepare your body for pregnancy and delivery. The best part is that you can do these exercises at any time of the day and in any position! Whether you're sitting, standing, or lying down, you can easily fit these exercises into your daily routine.

• Find a comfortable position, whether that's sitting, standing, or lying down. You can even do these exercises while watching TV or waiting at a red light!
• Focus on the muscles around your back passage, vagina, and bladder. These are your pelvic floor muscles.
• Squeeze and tighten these muscles as if you're trying to stop yourself from peeing or passing gas.
• Hold the squeeze for a few seconds, then slowly release.
• Repeat this exercise throughout the day. Aim for 3 sets of 8 squeezes per day.

Remember, it's important to consult your healthcare provider before starting any new exercise routine, especially during pregnancy. They can guide you on the best approach for your specific needs.

Kegel exercises are one way to care for your pelvic floor during pregnancy

Kegel Exercises: One Way to Care for Your Pelvic Floor During Pregnancy

Pregnancy can be a challenging time for your body, and as your baby grows, your pelvic floor muscles have to support more and more weight. This can be taxing on those muscles, which support your bladder, uterus, and bowel/rectum. The good news is that there are exercises you can do to help strengthen your pelvic floor during pregnancy, and one of them is Kegel exercises.

Kegel exercises, also known as pelvic floor exercises, are named after gynecologist Arnold Kegel. They help to strengthen the pelvic floor muscles, which stretch during pregnancy and childbirth. By doing Kegels, you can minimise the stretching and make the muscles in your pelvic and vaginal area strong.

How to do Kegel Exercises

To do a Kegel exercise, you first need to locate your pelvic floor muscles. One way to do this is to try to stop the flow of urine midstream when you are on the toilet. If you do this, make sure you don't do it often, as it's not great for your bladder. Once you've located the right muscles, you can recreate the muscle activation when you're not on the toilet.

When doing a Kegel, you should squeeze the muscles around your vagina as if you are stopping the flow of urine or gripping a tampon. Your muscles in and around your vaginal opening and anus should feel like they are lifting up inside your pelvis.

Try to hold the muscle contraction for about 10 seconds, breathing normally, and then slowly release and relax. Work your way up to doing this about 20 times, five times a day.

Benefits of Kegel Exercises During Pregnancy

Pregnancy puts a strain on the pelvic floor muscles, and by strengthening them with Kegel exercises, you can help prepare your body for carrying and delivering your baby. Strong pelvic floor muscles can also lower the risk of urinary incontinence, which is common during and after pregnancy.

Kegel exercises can also help make childbirth easier, as they can help you develop the ability to control your muscles during labour and delivery. They can also relax the pelvic floor, shortening the second phase of labour.

Other Ways to Care for Your Pelvic Floor During Pregnancy

As well as Kegel exercises, there are other ways to take care of your pelvic floor during pregnancy:

• Rest when you feel a strain in your pelvic area.
• Prevent or manage constipation with a healthy diet.
• Practise prenatal yoga.
• Keep your body aligned with good posture.

Frequently asked questions