The Benefits of Pelvic Floor Exercises During Pregnancy
Pregnancy is a time of incredible change for a woman's body, and the pelvic floor is no exception. As your baby grows, the weight of your uterus puts extra pressure on these muscles, which can lead to a variety of problems like incontinence, pain during intercourse, and even prolapse. Fortunately, there are simple exercises you can do to strengthen your pelvic floor and prevent these issues.
What is the Pelvic Floor?
The pelvic floor is a group of muscles that form a sling across the bottom of your pelvis. These muscles support your bladder, bowel, and uterus, and they play a vital role in controlling your bladder and bowel functions, as well as sexual function.
Benefits of Pelvic Floor Exercises During Pregnancy
- Reduce the risk of incontinence: During pregnancy, the extra pressure on the pelvic floor can lead to urinary incontinence (leaking urine), especially when you cough, sneeze, or laugh. Pelvic floor exercises help strengthen the muscles that support your bladder, which can reduce the risk of leaks.
- Prepare for childbirth: Strong pelvic floor muscles can help you push effectively during labor and delivery.
- Promote faster recovery after childbirth: After giving birth, your pelvic floor muscles may be weakened. Pelvic floor exercises help strengthen these muscles and improve your recovery.
- Improve sexual function: A strong pelvic floor can improve sexual sensation and pleasure.
- Reduce pain during intercourse: Pain during intercourse is a common problem during pregnancy. Pelvic floor exercises can help strengthen the muscles that support your vagina and reduce pain.
- Reduce the risk of prolapse: A prolapse occurs when one or more of your pelvic organs drops down from its normal position. Pelvic floor exercises help prevent prolapse by strengthening the muscles that support your organs.
How to do Pelvic Floor Exercises
- Kegels: This is the most common type of pelvic floor exercise. To do a Kegel, tighten the muscles you would use to stop yourself from peeing. Hold for a few seconds, then relax. You can do Kegels anywhere, anytime.
- Engage the muscles: Imagine you are trying to stop yourself from passing gas. This feeling helps isolate the pelvic floor muscles.
- Focus on the muscles: Do not engage your abdominal or buttock muscles. Focus on the muscles that are inside your body.
- Practice regularly: Aim to do pelvic floor exercises for 10 minutes each day. You can do them in sets of 10 repetitions, 3-4 times a day.
When to See a Doctor
If you are experiencing any symptoms of pelvic floor dysfunction, such as incontinence, pain during intercourse, or prolapse, it is important to see a doctor. They can help diagnose the problem and recommend treatment options.
Note: Remember to talk to your doctor before starting any new exercise program during pregnancy.
