Pelvic floor muscles and its exercises for pregnancy

Pelvic Floor Muscles and its Exercises for Pregnancy

Pelvic floor muscles are the layer of muscles that stretches from the front of the pubic bone to the back of the spine. They provide support to the urinary bladder, uterus, controls the bowel movements and also helps during the time of delivery. If these pelvic floor muscles become weak then it may become difficult for a woman to control both the urinary system as well as the bowel movements

By doing pelvic floor exercises a woman can strengthen her muscles. Pelvic floor muscle exercise will help the body to cope up with the developing baby. Fit and healthy muscles will help in easy birth and reduces stress after pregnancy.

It is very important that you must keep your pelvic floor muscles strong because the hormonal changes after menopause may cause problems to the pelvic floor muscles. If it happens then the uterus, bladder or bowel may sag down and is pushed towards the walls of the vagina.

Causes of weakening of pelvic muscles

Pregnancy and giving birth of a baby creates stretch in the pelvic floor muscles. Due to this stretch the muscles gets weak and unable to provide support to the pelvic organs.

How to find pelvic floor muscles?

Imagine and try yourself to stop the flow of your urine. You may feel like closing and lifting up both the front and the back passages. It seems to easy but while finding those muscles you have to keep in mind that:

  • You must not pull your tummy in.
  • Should not squeeze both the legs together
  • Do not hold your breath

How the pelvic floor exercise will help?

If you perform the pelvic floor exercises, then it will help you to protect from leaking your pee. When the pelvic muscles become strong it will help to support the weight of pregnancy and quickly heal the area of childbirth from anus to vagina.

How to do pelvic floor exercise?

When you are learning your pelvic floor exercises, you might end up holding your breath unintentionally. However, it may cause reverse effects as when you hold your breath while exercising, these muscles get relaxed whenever you cough or sneeze and may not help you in tightening of the muscles.

There are 4 easy steps of doing pelvic floor exercises:

  • Sit or lay down in a comfortable position.
  • Squeeze and try to lift the pelvic floor muscles.
  • Tightly hold your muscles for a time period of 10 seconds. Then relax and breathe normally.
  • Repeat this exercise daily.

Finally, it can be said that you must aim to make these exercises as a part of your life. Once you get familiar with the exercise, it will become easy for you to do 3 times per day.

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