The Pelvic Floor: Your Pregnancy Powerhouse
Your body undergoes amazing transformations during pregnancy. However, there's one group of muscles that deserves some extra attention: your pelvic floor. These hidden heroes work tirelessly to support your growing baby and a little TLC can go a long way.
What is the pelvic floor?
Imagine a hammock made of muscle slinging from your pubic bone to your tailbone. It cradles your bladder, uterus and bowel, keeping everything in place. This is your pelvic floor!
Why is it important during pregnancy?
As your baby grows, the pelvic floor stretches and works overtime. This can lead to leaks, discomfort and even prolapse ( when an organ pushes down on the vaginal wall).
How can I take care of my pelvic floor?
You can learn how and when to perform pelvic floor exercises.
The Kegel Technique
Make sure you are comfortable whether that is sitting, lying down or standing up. Relax your buttocks, tummy and thighs. Imagine you are trying to stop yourself from passing gas ot pulling in a tampon. Lift and tighten your pelvic floor muscles - you should feel a gentle lift inside. Hold the squeeze for a count of 3 - 5 seconds, then completely relax for another 3 - 5 seconds. Aim for 3 sets of 10 repetitions daily. As you get stronger, gradually increase the hold time and number of repetitions.
Pro tips for pregnancy kegels
Focus on quality, not quantity. A strong controlled squeeze is better than a long weak one. Breathe easy. Do not hold your breath during the excercise. Breath normally throughout. Consistency is key. Aim for daily kegels, even if it is just a few sets. Listen to your body. If you experience any pain or discomfort, stop and perhaps talk to your doctor if the pain persists. Seek support from apps and online resources, if required.
While strengthening is important, do not forget to relax. As you approach your third trimester in particular, practice relaxing your pelvic floor muscles. This will help them stretch and prepare for childbirth. Imagine your pelvic floor muscles opening and releasing like a flower in bloom.
Pelvic floor exercises are a simple yet effective way to empower yourself during pregnancy. With consistent practice, you will be building a strong foundation for possibly a more comfortable pregnancy and faster recovery.