Pregnancy is an extraordinary adventure, a whirlwind of emotions and transformations that marks a before and after in a woman’s life. It is a unique time full of excitement, but also physical changes and challenges that can be a little overwhelming. To enjoy it to the fullest, pelvic floor exercises during pregnancy become a fundamental ally.
But don’t worry, there’s a solution! At Ehiä, we know that the key to fully enjoying your pregnancy lies in staying active and feeling comfortable. That’s why we want to accompany you on this journey and offer the best tips for incorporating pelvic floor exercises into your daily routine.
What is the pelvic floor and why does it weaken?
The pelvic floor is a group of muscles, ligaments, and tissues located at the base of the pelvis. It functions like a hammock, supporting the pelvic organs, such as the bladder, uterus, rectum, and small intestine.
It is a crucial structure for our well-being, as it serves important functions:
- Organ support: The pelvic floor prevents the pelvic organs from descending or prolapsing, which can lead to problems such as urinary or faecal incontinence.
- Control of urination and defecation: The pelvic floor muscles contract and relax to allow controlled urination and defecation.
- Sexual function: The pelvic floor plays an important role in sexual function for both men and women.
- Postural stability: The pelvic floor contributes to postural stability and body balance.
The good news is that the pelvic floor, like other muscles in the body, can be strengthened with specific exercises. The most common exercises for strengthening the pelvic floor are Kegel exercises. These exercises involve repeatedly contracting and relaxing the pelvic floor muscles.
What are the benefits of pelvic floor exercises during pregnancy?
During pregnancy, emphasis is placed on strengthening the pelvic floor through specific exercises like Kegels. Named after Dr. Arnold Kegel, who developed them in the 1940s to help women prevent and treat urinary incontinence after childbirth, these exercises offer several key benefits:
Prevention of urinary incontinence
The baby’s pressure on the bladder and hormonal changes can increase the likelihood of urine leakage during pregnancy. Strengthening the pelvic floor helps control the bladder muscles, preventing these issues and giving you greater confidence.
Reduction of back pain
The baby’s growth and postural changes during pregnancy can cause back pain. Pelvic floor exercises help strengthen the abdominal and lumbar muscles, improving posture and reducing back strain.
Preparation for childbirth
A strong and flexible pelvic floor facilitates the baby’s passage through the birth canal, minimising the risk of tearing and complications during childbirth.
Faster postpartum recovery
Strengthening the pelvic floor before childbirth helps you recover more quickly after the baby is born, toning the abdominal and perineal muscles.
Improvement of sexual function
Pelvic floor exercises can enhance vaginal sensitivity and lubrication, benefiting sexual function both during and after pregnancy.
Enhanced overall well-being
Feeling strong and in control of your body during pregnancy boosts your confidence, self-esteem, and general well-being.
Tips for performing pelvic floor exercises during pregnancy
Staying active during pregnancy is essential! As we’ve seen, physical activity during this stage not only helps you feel better but also prevents complications and makes the experience more fulfilling and enjoyable.
Consult with your trusted professional
Before starting any exercise programme, especially during pregnancy, it’s essential to consult your doctor or a physiotherapist specialising in the pelvic floor. These professionals can assess your specific situation and recommend appropriate exercises tailored to your needs.
Identify the correct muscles
At first, it can be challenging to locate and correctly contract the pelvic floor muscles. How can you do this?
During urination, you can learn to identify the pelvic floor muscles by momentarily stopping the flow of urine. These are the muscles that contract to interrupt the urine flow.
However, it’s important to stress that this should only be done as an initial identification exercise and not as a regular practice. Frequently stopping the urine flow during urination can interfere with normal bladder function and cause problems like incomplete bladder emptying or urinary tract infections. Lastly, you can identify these pelvic floor muscles by imagining you are trying to avoid passing gas or not dropping a tampon. This mental exercise is excellent for locating and strengthening this part of the body.
Basic technique
Once you’ve identified the pelvic floor muscles, the exercise involves contracting these muscles and holding the contraction for a few seconds (usually 5 to 10 seconds), then relaxing for the same amount of time. These contractions and relaxations can be repeated several times in a session.
Frequency and consistency
Remember that it’s essential to perform your pelvic floor exercises regularly. We recommend starting with a few repetitions a day and gradually increasing the number based on your healthcare professional’s advice. Consistency is key!
Proper posture
Even if we know how to manage the technique well, correct posture is also essential. So, what’s the best posture for Kegel exercises?
First, lie on your back on a flat, comfortable surface like a firm mattress or yoga mat, ensuring your body is aligned and comfortably supported. Then, bend your knees to help relax the lower back and facilitate the activation of the pelvic floor muscles without adding tension to other areas.
Next, place your feet firmly on the floor or mat to provide a stable base that allows you to focus on the exercises without compromising your posture. Keep your spine in a neutral and natural position, avoiding excessive arching or pressing the lower back against the surface. Lastly, your shoulders should be relaxed and away from your ears to avoid unnecessary tension in the neck and trapezius muscles.
Proper breathing
Breathing correctly can make the difference between a well-done and poorly done exercise. Maintain steady and controlled breathing, and avoid holding your breath, as this can increase intra-abdominal pressure and place additional strain on the pelvic muscles.
Avoid adding extra pressure
Avoid exercises that significantly increase abdominal pressure, such as lifting heavy objects or high-impact exercises, as they can add extra pressure to the pelvic floor and increase the risk of problems like prolapse.
Postpartum adaptation
If you thought you wouldn’t need to continue exercises after childbirth, think again. It’s important to keep up with your pelvic floor exercises as advised by your healthcare professional. This will help speed up postpartum recovery and strengthen the muscles that weakened during pregnancy and childbirth.
A Happy Pregnancy
To fully enjoy your nine-month journey and feel complete, it’s important to understand and practise pelvic floor exercises during pregnancy. As we’ve discussed, they will greatly enhance your well-being during this beautiful stage and help prevent certain problems.
At Ehiä, we want to support you during this time of change and growth. We are here to guide and assist you at every step of your journey to motherhood. Our studio is always open for you to visit and meet us. You’ll find a welcoming space where you’ll receive all the care you need during your pregnancy.