Pregnancy can be complex, and maintenance of the human body can become more difficult throughout gestation. This is why it is highly recommended to implement healthy habits and practices. Pelvic floor exercises for pregnancy can prevent additional complications that may arise throughout the trimesters, such as urinary incontinence and atrophying muscles – oftentimes these concerns will continue after birth. Starting with simple pelvic floor exercises, like kegel exercises, can help strengthen the muscles that are generally weakened even before pregnancy. Strengthening your kegel muscles can also prevent urinary leaking.
WHAT IS THE PELVIC FLOOR?
The pelvic floor is made of layers of muscles that stretch along the pubic bone. Thinking of it like a hammock, one end is at the front of the pubic bone and the other is at the end of the backbone. This group of muscles hold in vital organs like the bladder, part of the bowels – and keep the uterus in place for women.
During pregnancy, these muscles can fatigue and weaken. With the help of pelvic floor exercises, there is a way to gain strength in this area of the body.
HOW DOES THE PELVIC FLOOR WORK?
Pelvic floor muscles are tough. They are vital in the control of urine and bowel movements as these muscles relax and then become tense to control flow during void. If the pelvic floor cannot tighten again, there is no way for the body to control output.
Throughout our lives, the pelvic floor muscles can atrophy and sag from lack of exercise, childbirth or age.
HOW CAN PELVIC FLOOR EXERCISES HELP?
Exercising the pelvic floor muscles can encourage strength, allowing for better bladder and bowel control. Leaking urine during pregnancy is not unheard of and there are ways of working to prevent that.
HOW TO “FEEL” THE MUSCLES OF THE PELVIC FLOOR
Understanding how to feel for your pelvic floor muscles is important. Without knowing what to look for, there is no way you can be sure you are exercising correctly. There are ways to help identify the muscles:
When you go to the washroom, try to stop the stream of urine midway through voiding and then release to empty your bladder completely. Using these muscles to stop voiding are the same muscles used during kegel exercises for pregnancy. This not to be repeated as it is not considered purposeful otherwise.
Another way is to place two fingers into the vagina and attempt to tighten what you think are the pelvic floor muscles. If you are uncomfortable doing this yourself, try it with your doctor as they will be able to help you with this exercise.
TOP 4 PELVIC FLOOR EXERCISES FOR PREGNANCY
There are a number of pelvic floor exercises for women that can effectively target the muscles. Repeating the following workouts, when you feel strong enough, can help relax the pelvic floor when in labor to help release the baby.
Belly Breathing
Sit cross legged, ensuring lower back support is important for this particular exercise. Close your eyes, keep your shoulders and back still, breathe in from your nose to expand your belly. Breathing out through your mouth, draw your belly button in, drawing your abdomen to your spine. This specific exercise for pelvic floor muscles focuses on your abdomen.
Belly Dancing
On your hands and knees, keep your wrists at shoulders width and knees at hip width. Without bending your back, bring your abdomen up and draw your navel in – continue to hold and breath normally. Now tilt your pelvis under, bringing your pubic bone to your navel – count to five while holding this position. Stand up from this position by placing one foot forward, pushing off your thigh with both hands. By completing this, you can strengthen your abdomen, back and upper body.
Squat Combo
Using a chair or another sturdy object – stand with your feet a bit wider than your hips. Dip into a squat, ensuring your weight is kept over your heels, breathe in. As you raise, do a kegel, draw your abs in and exhale. Repeat this combo five times. This can strengthen your abs, legs and pelvic floor muscles.
Elevators
Sitting with your lower back support, place a hand on your upper belly and the other by your belly button. Inhale and exhale. Draw your abdominal muscles in towards your back bone, envisioning your core as an elevator shaft – try to bring your abs towards the top floor. Count to 30. Doing this five times can help strengthen your transverse.
A FEW RULES TO REMEMBER
Knowing how to do the exercises is the start of it all. An important aspect to this pelvic floor exercises for women is to check to make sure you are using the correct muscles. Use the methods mentioned above to confirm.
Repetition is crucial in delivering results – completing regular sets of 5 to 10 reps throughout the day, slowly developing a tolerance to hold contractions longer.
Become aware of when to use the muscles when you need them most – regularly pelvic floor stretches can keep them in good shape.
Maintaining a healthy weight and staying fit throughout your pregnancy is very important.
Drinking plenty of fluids is another important habit to work into your regimen. Experts encourage six to eight glasses of water each day. It is also important to only go to the washroom when you truly feel the need to urinate.
To prevent leakage of urine, you can try tightening the pelvic muscles prior to lifting anything, and before sneezing and coughing.
It’s also recommended to continue on with kegel exercises even after your pregnancy. Consult with a professional as some people are recommended to maintain these exercises and implement them as common practice.
CONSULT WITH PROFESSIONALS FOR PELVIC FLOOR EXERCISES DURING PREGNANCY
Exercise for pelvic floor muscles can greatly enhance your pregnancy experience – during and after. Following along with a routine can show results.
Pelvic floor exercises during pregnancy are beneficial, but it is equally as beneficial to consult with your health professional before that. Everyone is different. While pregnancy pelvic floor exercises can fix incontinence issues, do not do anything against the medical advice of your most responsible provider. If you are feeling these pelvic floor exercises are not for you, reach out to medical professionals for assistance. Pelvic floor physiotherapists are the most knowledgeable in this situation and the experts at Newmarket Health and Wellness Center can give you advice on exercises during pregnancy and during the postnatal period.
