Importance of Pelvic Floor Exercises

Pregnancy is an incredible journey marked by various physical changes. A group of muscles which supports the uterus, bladder and bowel holding your organs in place like a hammock, is your hard working pelvic floor. These pelvic floor muscles undergo significant strain during pregnancy and childbirth. Engaging in pelvic floor exercises is not only beneficial during pregnancy but can also contribute to a smoother labour and postpartum recovery.

So, basically, your pelvic floor muscles are a mix of different types of muscle fibers. About 70% of these fibers are Type 1, which are like the slow and steady type. They can keep a low level of contraction going for a long time. This is super important for keeping everything in your pelvic area supported and making sure you don't have any uh-oh moments throughout the day. Then you've got the remaining 30% or so, which are Type 2 fibers. These are more like the quick and powerful type. They're handy for sudden movements or when you need some extra strength down there. Like when you laugh, cough, sneeze, or do any high-impact exercises, they kick in to keep you continent and stable. I will delve into the importance of pelvic floor exercises during pregnancy and provide a guide on how to perform them effectively.

Why Focus on the Pelvic Floor?

During pregnancy, the pelvic floor experiences increased pressure due to the growing uterus, leading to potential issues such as urine/bowel incontinence and prolapse of the vagina or uterus. Pelvic floor exercises, are designed to strengthen these muscles, offering a range of benefits.

Preventing Incontinence: As the baby grows and the uterus expands, the pelvic floor muscles can weaken, contributing to urinary incontinence. Pelvic floor exercises can help prevent and alleviate this common issue during and after pregnancy.
Facilitating Labour: Strengthening the pelvic floor muscles can enhance their ability to relax and stretch during childbirth, potentially reducing the risk of tearing.
Postpartum Recovery: A strong pelvic floor aids in a faster recovery after childbirth, helping to regain control and tone in the pelvic region.

How to Perform Pelvic Floor Exercises

1. Identify the Pelvic Floor Muscles: Before starting the exercises, it's crucial to locate the pelvic floor muscles. Imagine stopping the flow of urine midstream or tightening the muscles used to prevent breaking wind or pooing. These are the pelvic floor muscles you want to target.

2. Find a Comfortable Position: Sit, stand, or lie down in a comfortable position. Focus on relaxing your body and breathing deeply.

3. Perform the Type 1 Muscle Exercises: Once you've identified the pelvic floor muscles, contract them by squeezing and lifting. Hold this contraction for about 5 seconds, then relax for 5 seconds. Repeat this process 10-15 times. You are activating the Type 1 muscle fibres.

4. Gradually Increase Intensity: As your strength improves, gradually increase the duration of the contractions and the number of repetitions. Aim for three sets of 10-15 contractions each day.

5. Perform the Type 2 Muscle Exercises: To activate your Type 2 muscle fibres you are doing short sharp contractions/pulses. Hold the contraction for 1 second contraction and relax for one second. Do as many fast contractions as you can until your muscles start to feel tired.

6. Incorporate into Daily Routine: Pelvic floor exercises can be done discreetly anywhere, whether you're sitting at your desk, watching TV, or waiting in line. Consistency is key to seeing positive results.

Top Tips

Stay Consistent: Like any exercise routine, consistency is essential. Make pelvic floor exercises a regular part of your daily routine to reap the maximum benefits, for example I do them whilst making a cup of tea.
Don't do the exercises whilst urinating, holding in urine whilst peeing is not recommended.
To help you get started download the free NHS Squeezy App here.

Pelvic floor exercises are a simple yet powerful way to support your body during pregnancy and beyond. By incorporating these exercises into your routine, you're not only investing in your immediate well-being but also laying the foundation for a smoother postpartum recovery. Strengthening your pelvic floor is a proactive step toward a healthier, more comfortable pregnancy journey.

Happy Squeezing!

Cat

The Informed Birth Midwife