Pregnancy is one of the most amazing and challenging moments in a person’s life. However, it can take an incredible physical toll. You can put yourself and your body in good stead by strengthening your pelvic floor while pregnant. Completing during pregnancy is one of the most effective ways of preparing your body, protecting your urinary function and assisting in its long-term recovery.
Your have several important functions:
are located beneath the pelvis, running from the front (pubic bone) to the rear (tailbone, also called the coccyx). The muscles form a supportive base, similar to a sling, holding everything in place.
The pelvic floor plays a role in supporting your womb during pregnancy. However, the various changes the body undergoes can lead to the muscles coming under increased strain, especially during labour. Changes in hormones during pregnancy soften the pelvic ligaments and soft tissues, getting the body ready for labour. This can weaken and stretch the pelvic floor muscles, meaning that your urinary function may be compromised after giving birth.
The womb pressing on the bladder during pregnancy can also irritate it, leading to urinary frequency and the need to pee at night (nocturia). Pregnancy can also increase the risk of UTI. Read more about urinary tract infections in pregnancy.
A weakened pelvic floor can lead to several issues such as:
Plenty of women experience light bladder weakness during and after pregnancy. If this happens to you, you’re far from alone. One thing worth knowing is that pregnancy-related urine leaks don’t have to be a permanent condition. Kegel exercises for pregnancy, as well as postpartum , can help improve the speed and quality of your recovery.
Let’s look at some effective pelvic exercises for pregnancy recovery.
One of the most effective Kegel exercises for pregnancy are simple contractions. These contractions involve tensing the pelvic floor muscles. This should feel as though you are lifting and squeezing your anus and vagina. To do these exercises:
Lie down, sit or stand with your knees slightly separated.
Tighten up your back passage, as if you’re attempting to stop yourself from breaking wind.
At the same time, tense as if you’re trying to stop yourself from urinating.
Make sure you don’t fully clench your buttocks, push your knees together or hold your breath. Focus on engaging the specific muscles in the pelvic floor and feeling them lift without straining the rest of your body.
For slow contractions, aim to tense the muscles this way for 10 seconds, or as long as possible if this isn’t manageable. Then relax fully for around 5 seconds. Repeat this up to 10 times.
For faster contractions, tighten the muscles for 1 second, relax fully for 5 seconds, then repeat 10 times. You can also mix in slower and faster contractions to add variance and develop control of these muscles.
Take a look at the NHS “Squeezy app” - this is the NHS Physiotherapy App for pelvic floor muscle exercise. This app can be useful to help ,and remind you to do these exercises correctly.
A more advanced exercise to develop the pelvic floor is squats. This movement can seem daunting, especially if you’re not used to it, so take care to build up slowly, and only undertake this exercise if you’re confident.
Performing these exercises early or during pregnancy will give you a head start on the road to recovery.
If you are still struggling, then see your GP or midwife. A referral to a Women’s Health Physiotherapist for a further assessment may be helpful.
You can read more about urine leaks during pregnancy, or check out more advanced pelvic floor exercises if you’re looking for even more ways to build Kegel strength! As little as five minutes a day can make a big difference.
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