Best Pelvic Floor Exercises During Pregnancy
Pregnancy can put a lot of strain on your pelvic floor muscles, which support your bladder, uterus, and rectum. Strengthening these muscles can help prevent problems like urinary incontinence, pelvic organ prolapse, and pain during labor.
Here are some of the best pelvic floor exercises you can do during pregnancy:
Kegel Exercises
Kegels are the most common and effective pelvic floor exercise. Here's how to do them:
- Find your pelvic floor muscles. Imagine you're trying to stop yourself from peeing or passing gas. The muscles you contract are your pelvic floor muscles.
- Contract your pelvic floor muscles. Hold the contraction for 5 seconds.
- Release the contraction. Relax for 5 seconds.
- Repeat this 10-15 times, several times a day.
Important tips for Kegels:
- Don't hold your breath. Breathe normally while doing Kegels.
- Don't squeeze your glutes or thighs. You should only be feeling the contraction in your pelvic floor.
- Focus on the lift. Imagine you're lifting your pelvic floor up and in.
Other Pelvic Floor Exercises
Here are some other exercises you can do to strengthen your pelvic floor muscles:
- Squats. Stand with your feet hip-width apart, and lower your hips down as if you are sitting in a chair. Keep your back straight and your core engaged. Stand back up to the starting position.
- Bridges. Lie on your back with your knees bent and your feet flat on the floor. Lift your hips up towards the ceiling, squeezing your glutes and pelvic floor. Lower your hips back down to the starting position.
- Bird dog. Start on your hands and knees. Extend your right arm forward and your left leg back, keeping your core engaged. Hold for a few seconds, then return to the starting position. Repeat on the other side.
- Plank. Start in a push-up position, with your forearms on the ground and your body in a straight line from your head to your heels. Engage your core and pelvic floor, and hold for as long as you can.
When to Avoid Pelvic Floor Exercises
If you experience any pain, bleeding, or other unusual symptoms during pregnancy, stop doing pelvic floor exercises and consult your doctor.
Conclusion
Strong pelvic floor muscles are important for a healthy pregnancy and delivery. By performing these exercises regularly, you can help prevent common problems and ensure a smoother and more comfortable pregnancy journey.
