Pregnancy pelvic exercises can make your labor more comfortable. This way you can strengthen the pelvic floor muscles which undergo great strain throughout pregnancy and delivery. That’s why all pregnant women need to do pelvic exercises during and after pregnancy.
What and Where are Your Pelvic Floor Muscles?
Perhaps the easiest way to describe pelvic floor muscles in a woman is as a muscular, supportive sling. Those muscles support and surround all the vital organs in pelvis area, including the bladder, uterus, and bowel. They also envelop vagina, urethra, and rectum. Basically, pelvic floor supports almost all the organs that are placed below the waistline.
If you are curious about where these muscles are located in your body, try to briefly halt the flow as you wee. The muscles you’ve used to stop leaking are actually the pelvic floor muscles. However, you are advised not to do this often and more than once because it isn’t good for the bladder.
Benefits of Doing Pregnancy Pelvic Exercises
Pelvic floor exercises can bring you a lot of benefits during pregnancy, as they can:
- Maintain and enhance pelvic floor tone
- Reduce risk of bladder or uterine prolapse
- Reduce risk of perineal tearing
- Ease pregnancy, childbirth, and recovery
- Lessen post-partum discomfort
- Diminish urinary leakage
- Help you avoid stress incontinence
- Improve sex life
How to Do Pregnancy Pelvic Exercises
You can do these exercises in many different ways. Here are a few pelvic floor exercises that are proven to give the best results.
These exercises can keep lots of your pelvic floors from the fast descent. Kegel’s exercises target the muscles you use to prevent urine from flowing. When doing these exercises, you should neither squeeze nor tense the muscles in the area of your tummy, thighs, and bottom.
- Try to squeeze and hold your pelvic muscles for about five seconds.
- Repeat this 3 times per day, taking roughly ten seconds for every session.
- After a certain period of time, try to squeeze and relax your muscles as quickly as you can so that you’re holding them tightly for two seconds each time.
- Keep breathing while exercising.
- Be sure to repeat this ten times.
Slow squeeze exercises
This exercise is meant to support most of your organs in the pelvis area and benefit your baby alike.
- Tighten your pelvis gently and lift your muscles both inward and upward.
- Continue to lift up into your tummy and through the pelvis.
- Try holding it for about 4 seconds and release gradually. You can start with less time for holding and increase it gradually up to 4 seconds if you can’t do it at first.
- Be sure that there’s always at least a bit of the squeeze to release.
Quick squeeze exercises
By doing these exercises on a regular basis, you can prevent wee when coughing, sneezing or laughing.
- Keep your pelvic floor tightened and rise in a single swift contraction; While doing this, try to squeeze your muscles inward and upward all the time.
- Take a short break before you release slowly and relax completely at the end.
- Repeat this several times (as per your convenience) with the same strength and speed.
- Try breathing normally all the while.
As you can see, it’s all about squeezing. These simple exercises are good for all pregnant women, regardless of the age. We recommend starting off with 5 squeezes 5 times per day. Aim to increase this gradually to 10 squeezes 5 times per day. Mix quick and slow squeezes to get the most out of your pelvic floor exercises.