Pregnancy is a beautiful journey full of hope and happiness, but it can also cause physical problems, especially on the pelvic floor. Maintaining the health of the pelvic floor throughout pregnancy is essential for assisting the body through significant changes and getting ready for childbirth. These muscles support the uterus, bladder and intestines during pregnancy, birth and beyond. As your baby grows, weight gain and hormonal changes can weaken the muscles, leading to problems such as urinary incontinence and pelvic pain.
Fortunately, pelvic floor exercises are an easy and effective way to strengthen pelvic floor muscles and reduce discomfort during pregnancy. To improve control and lower the likelihood of problems like urine incontinence, these exercises entail contracting and relaxing the muscles that support the uterus, bladder, and bowels.
Expectant moms can increase their postpartum recovery and general pregnancy comfort by including pelvic floor exercises in their daily regimen. The advantages and methods of pelvic floor exercises are many, and their significance in prenatal care is uncanny. Read ahead to learn about the safest pelvic floor exercises for pregnancy, when to start doing them, and how to tighten the pelvic floor during pregnancy.
Table Of Contents
1. What Are The Safest Pelvic Floor Exercises For Pregnancy?
2. When To Start Pelvic Floor Exercises During Pregnancy?
3. How Can I Tighten My Pelvic Floor During Pregnancy?
4. Expert’s Advice
5. The Final Say
6. FAQs
7. References
What Are The Safest Pelvic Floor Exercises For Pregnancy?
The safest pelvic floor exercises for pregnancy are:
1. Kegels
Kegel exercises involve contracting and strengthening the abdominal muscles.
How to do it?
- Tighten your pelvic floor muscles as though you are attempting to contain pee to perform Kegel exercises.
- Hold for a few minutes, and then relax.
- Aim for 12-15 repetitions, 3 times a day.
Also Read: Get The Best Kegel Routine For Men With Its 8 Benefits For Fitness!
2. Squats
Squats are a superior pelvic floor exercise because they engage and strengthen the pelvic floor muscles through functional movement, promoting better bladder control and core stability.
How to do it?
- With your feet shoulder-width apart, stand, lower your body as though sitting in a chair and bow your knees.
- Keep your chest lifted and back straight. Return to the starting position and repeat.
3. Bridge Pose
The pelvic floor muscles, essential for sustaining the uterus, bladder, and bowels during pregnancy, are worked out in bridge pose.
How to do it?
- Bend your knees, and your feet must be flat on the floor. Lie on your back.
- Lift your hips toward the ceiling to engage your glutes and pelvic floor muscles.
- Repeat several times after holding for a few seconds, then lower it.
4. Pelvic Tilts
Pelvic tilts, which gently swing the pelvis back and forth, help enhance the pelvic region's flexibility and mobility.
How to do it?
- Place your wrists directly beneath your shoulders; your knees must be under your hips while you are on your hands and knees.
- Slowly arch your back and draw your belly under and around your spine.
- Focus on engaging your abs instead of belts and circles.
Also Read: How Do I Know If My Pelvic Floor Is Weak? Learn Pelvic Floor Exercises For Women!
When To Start Pelvic Floor Exercises During Pregnancy?
Pelvic floor exercises can be started at any stage of pregnancy. It is beneficial to start strengthening these muscles as soon as possible and minimise discomfort. But talk to your doctor before starting a new exercise program during pregnancy. They can provide personalised guidance and ensure pelvic floor exercises are safe and appropriate for your situation.
How Can I Tighten My Pelvic Floor During Pregnancy?
Focus on workouts that target your pelvic muscles, including Kegel exercises, to tone them throughout pregnancy. Repeatedly tense and relax your abdominal muscles to perform Kegel exercises several times daily. Also, core strengthening exercises like squats, bridges, and pelvic tilts help bolster core muscles. Maintain good posture and practice correct posture to support your abdominal muscles. Seek an expert's advice and guidance on safety during pregnancy.
Expert’s Advice
The pelvic floor is a group of muscles that support the bladder, uterus and intestines. During pregnancy, the pelvic floor has an additional role in helping your growing baby. During labour and birth, your abdominal muscles must relax and tighten so your baby can be born. Hormonal changes during pregnancy allow your muscles to soften and stretch more easily.
These modifications, in addition to the fetus's weight, may put further strain on the pelvic floor. Abdominal exercises can help improve bowel function and problems before and after pregnancy. Consult an expert for tailored guidance on pelvic floor exercises during pregnancy. Be sure to meet your nutritional needs to support muscle growth. Always follow your doctor's safety advice.
Health Expert
Akshata Gandevikar
The Final Say
Pelvic floor exercises are an essential tool for pelvic health during pregnancy. These exercises can help ease discomfort, prepare you for labour, and promote healthy postpartum recovery. Before starting a new exercise program during pregnancy, talk to your concerned doctor to ensure it is safe for you and your baby.
FAQs
1. Mention 5 pelvic floor exercises for pregnant women.
The 5 pelvic floor exercises for pregnant women are:
- Pelvic tilts.
- Bird dog
- Kegels
- Bridge pose
- Squats
2. What are the pelvic floor exercises for pregnancy's first trimester?
Breathing, belly breathing, and Bird dog exercises are pelvic floor exercises for pregnancy's first trimester.
3. Are prenatal pelvic floor exercises safe?
Yes, prenatal pelvic floor exercises are safe. However, they can be done with the guidance of a professional.
References
- https://www.pregnancybirthbaby.org.au/birth-injury-to-the-mother
- https://abilityrehabilitation.com/news/8-great-pelvic-floor-stretches-to-do-during-pregnancy/
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