MM Exercises For the perfect
pelvic floor
We all know how important it is to keep our muscles strong and flexible but, during pregnancy, there’s one set of muscles that is particularly important…
During pregnancy, you’ll find that your body goes through numerous changes – both physically and emotionally. One of the parts of your body that’s put under particular stress is your bladder. That’s because your bladder is directly under the uterus, which is constantly expanding to accommodate your growing baby. Throughout your pregnancy you’ll
probably hear the words ‘pelvic floor exercises’ mentioned. Like many mums to be, you may think ‘oh they’ll be fine’ and just wait for your pelvic floor muscles to simply bounce back into shape. You may, however, find yourself waiting
for some time… The simple fact is that you should never,
ever ignore your pelvic floor muscles. Because, if you do, you may find that you’ll end up with bladder weakness that persists long after your baby arrives! Let’s take a look at the science… The pelvic floor forms the base of the
core muscles, which are grouped around the body’s trunk and are designed
The good news is that, with regular exercise, you can stave off any potential problems with bladder weakness
14 Modernmum
specifically to help control posture and tummy tone, while simultaneously supporting the internal organs. These muscles give you control when
you’re emptying your bladder or moving your bowels and so, if they become weak, they’ll not be able to do this effectively. Overstretched or weak pelvic floor
muscles can lead to bladder weakness, which can cause you to leak during coughing, sneezing, laughing or exercising or decreased satisfaction during sex. The good news is that, by regularly
exercising these muscles, you can maintain your pelvic floor and stave off any potential problems with bladder weakness – both now and in the future. Here’s how to do the exercises at any time of the day – anywhere!
1. Engage the muscles of the vagina as if you were stopping a pee mid-flow
2. Pull up slowly – imagine a lift rising up through your body
3.Release slowly, counting to three 4.Take a break and repeat three times 5. Increase the number of pelvic floor lifting and squeezing. Also increase the length of time you hold the squeeze for
By doing these exercises – which can be done inconspicuously anywhere – you will strengthen your pelvic floor muscles.
, Hints and tips
• Don’t be shy about telling your doctor that you’re experiencing bladder weakness. It’s a very common condition that affects one in four women over 35
• Find out what sort of bladder weakness you have, as there are different treatments for different types
• Always start with the least invasive procedure with no side effects to try and solve the problem. In many cases this is simply pelvic floor muscle training
• Pelvic floor muscle exercises involve squeezing and lifting around the urethra, vagina and rectum. Aim for a mixture of long and short contractions each day
• Do three sets of eight to twelve contractions during the day
• If you’re not sure whether you’re doing them properly ask a physiotherapist, who specialises in this area, to evaluate your ability to perform an efficient contraction
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