The pelvic floor, a group of muscles supporting the bladder, uterus, and bowel, is pivotal for maintaining bladder and bowel control and ensuring healthy sexual function. This essential “sling” attaches to the pubic bone at the front and the tailbone at the back. During pregnancy, the pelvic floor muscles undergo significant changes, softening and stretching due to hormonal fluctuations and the weight of the growing baby. This extra strain on the pelvic floor increases the risk of bladder and bowel problems during pregnancy and post-birth. This is where a regimen of pelvic floor exercises, such as those recommended by Pelvic Floor Strong, can play an integral role.
Why Should I Do Pelvic Floor Exercises?
Pelvic floor exercises are crucial for both men and women, helping to mitigate bladder and bowel issues such as incontinence and prolapse, and enhancing sexual function. In the context of pregnancy, these exercises become even more vital. Statistics reveal that around one out of three women develop some form of incontinence post-childbirth. However, with consistent pelvic floor training during and after pregnancy, the likelihood of your pelvic floor returning to its pre-pregnancy state increases. Women with a strong pelvic floor are also less likely to suffer from bladder or bowel problems during and after pregnancy.
How Do I Do Pelvic Floor Exercises?
The first step in pelvic floor exercises is identifying and activating your pelvic floor muscles. To do this, sit or lie down with your thighs, buttocks, and stomach muscles relaxed. Squeeze the muscles around your anus (back passage) as if you’re trying to stop passing wind. Repeat this squeeze-and-relax motion to familiarize yourself with the sensation. Remember to keep your buttocks relaxed and breathe normally.
You can also practice this exercise while urinating by trying to stop the stream of urine. However, this should be done sparingly (no more than once a week) to avoid difficulties in completely emptying your bladder.
For some women, it can be challenging to feel or voluntarily squeeze their pelvic floor muscles. If you’re struggling, seek advice from a physiotherapist or continence nurse. They can provide you with guidance and specific exercises to help strengthen your pelvic floor.
To perform pelvic floor exercises, squeeze your pelvic floor muscles. You should feel the muscles around your anus and vagina lifting up inside. Hold this squeeze for a count of eight, or as long as you can, then relax your muscles. Rest for about eight seconds before repeating the exercise. Try to do three sets of eight to twelve squeezes every day in various positions such as lying down, sitting, or standing.
When Is the Best Time to Do Pelvic Floor Exercises?
You can perform pelvic floor exercises at any time of the day, in any location, and in any position. It’s best to establish a routine, linking these exercises to a regular daily activity. This could be while waiting for the kettle to boil, standing in a queue, or sitting at a red traffic light—any time when you are relaxed and focused.
Pelvic Floor Strong: Your Partner in Pelvic Health
Pelvic Floor Strong is an ideal resource for those seeking to improve their pelvic health. This program provides valuable insights and exercises to strengthen the pelvic floor, promoting bladder control, sexual health, and overall well-being during pregnancy and beyond.
Pelvic floor exercises during pregnancy are not just about addressing present discomforts. These exercises are an investment in your postpartum recovery and long-term maternal health. Remember, it’s always advisable to consult with a physiotherapist or a continence nurse before starting any new exercise regimen.
By performing pelvic floor exercises regularly, you can help to manage bladder and bowel issues, alleviate
symptoms of incontinence, and improve sexual function. Furthermore, these exercises can significantly enhance your quality of life during pregnancy and the postpartum period, reducing potential complications such as uterine prolapse or cystitis.
It’s not uncommon for women to experience bowel issues during pregnancy, such as constipation, diarrhea, or even IBS-like symptoms. Pelvic floor exercises can help manage these discomforts, ensuring your colorectal health remains optimal throughout this transformative period.
Tending to Sexual Health and Function
A robust pelvic floor is integral to maintaining a healthy sexual function. Regular pelvic floor exercises can help improve libido and orgasm, along with maintaining overall vaginal health. It’s vital to remember that the impact of pregnancy on sexual function is not just physiological; hormonal changes can also affect your intimacy levels. Regular pelvic floor exercises can help you regain control over this aspect of your life.
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The Role of Physiotherapists and Continence Nurses
Physiotherapists specializing in pelvic health and continence nurses play a pivotal role in helping women navigate through the complex process of pelvic floor muscle training. They offer personalized advice, guide rehabilitation, and ensure continence care. A physiotherapist or a continence nurse can guide you through exercises that suit your body and your pregnancy, helping you maintain or regain your pelvic floor strength.
Dealing with Episiotomy and Perineal Care
If you had an episiotomy during childbirth or experienced perineal tearing, pelvic floor exercises could be integral to your wound healing process and pain management. These exercises can help manage scar tissue and regain strength in the area. Always consult with your healthcare provider to determine when it is safe to start these exercises post-birth.
In conclusion, the importance of pelvic floor exercises during pregnancy cannot be overstated. Regular pelvic floor workouts, such as those provided by Pelvic Floor Strong, can significantly improve your maternal health, ensuring you remain in control of your body during this transformative time in your life. With commitment and consistency, you’ll be well-equipped to handle the challenges pregnancy and childbirth bring, while also preparing for a healthy postpartum recovery.
