27.3.19

The Importance Of Pelvic Floor Exercises


During your pregnancy, your pelvic floor muscles will loosen due to hormonal changes in your body. This loosening, as well as your growing baby pressing down onto your bladder, can cause you to leak urine when you cough, laugh, sneeze, exercise, or do anything too strenuous. 

For some, this is can also be a short-term problem, as a result of a medical condition or medication, but for many others, it is a problem that is on-going, especially during and after pregnancy.

The good news is that there are ways to improve your incontinence and one is pelvic floor muscle exercises. Doing pelvic floor exercises will strengthen these muscles and help you control any accidents. It will also help you ease your baby out during labour, and recover faster after the birth too.

What do Pelvic Floor Muscle Exercises Do?
They are a ‘clench and release’ exercise that tightens the muscles that help the bladder to retain urine until you are able to pass it. And you don't need complex equipment to be able to do them, although you can get Kegels which can help with this, once you know how to do pelvic floor exercises. Pelvic floor exercises can be done anywhere, in the comfort of your home or when you are out and about, or at work, and no one can even tell you're doing them. 

Pelvic floor exercises offer women many benefits, including a lower risk of vaginal prolapse, better bowel and bladder control, and improved recovery after childbirth. Strong pelvic floor muscles can also mean increased sensitivity during sex and stronger orgasms for women.

How To Find Your Pelvic Floor Muscles
The pelvic floor consists of layers of muscles that stretch like a supportive hammock from the pubic bone (in front) to the end of the backbone. Finding your pelvic floor muscles is as easy as going to the toilet too. 

They're basically the muscles that you use to stop yourself from weeing whilst you are mid flow. It's not recommended that you regularly stop your flow of urine midstream though as it can be harmful to the bladder.

How To Do Pelvic Floor Exercises
Many people don't do them as they either haven't been told about them, or just don't know how to do pelvic floor exercises. You need to be sure that you are exercising the right muscle and in the right way. to actually make a difference. This video by Hartmann Direct shows you the steps to effective pelvic floor exercising...


By completing regular cycles of pelvic floor exercises each day, this will help to strengthen your pelvic floor, stop any incontinence, and if you manage to do this before pregnancy, it can help with labour too.  

Once you get used to doing them, start off with maybe 5 squeezes 5 times a day. Increase this to 10 squeezes 5 times a day if you can after a week or so. You can also try to do a mixture of slow and quick squeezes by changing the amount of time you hold each time you do one. 

If the condition is not improving, or it worsens, seek an opinion from a GP who may arrange a referral to a specialist in this area.

6 comments:

  1. great read - thank you

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  2. Excellent tips here, thank you! I just need to get into the habit of doing them regularly

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  3. Yes this is so important even after giving birth! I was told this and even had little leaflets when I came home from hospital after having my youngest. I didn't stick to it and now when I cough a little I clench not to pee. If only I'd listened

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  4. Certainly worth investing in one of these - they help so much

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  5. Ah, yes, so important - and not just immediately after childbirth.

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  6. I could do with thus after the birth of baby number 4

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