Did you know the average pregnancy bump weighs around 6 kg? Therefore the pressure is building on your pelvic floor muscles before your baby even arrives! Pushing your baby out further weakens these muscles. This isn’t good news for later life, which is why it’s important to do your pelvic floor exercises now! It’s a really important layer of muscles, as it gives you control over when you empty your bladder or bowel. Don’t delay, start those exercises today.
Problems associated with weak pelvic floor muscles
A weak pelvic floor…
- May mean you leak a little wee when you cough, sneeze, laugh too hard or exercise. This is known as stress incontinence. Who wants to wee when they laugh?!
- Can also lead to less sensitivity in your vagina – making sex less satisfying!
Benefits of pelvic floor exercises
Strong pelvic floor muscles…
- Will support the extra weight of your pregnancy bump
- Help with post-birth healing, as there is extra blood flowing to the area.
How to do pelvic floor exercises
- Close your anus as if you’re trying to avoid breaking wind or preventing a bowel movement.
- At the same time, draw up your vagina as if you are gripping a tampon, and your urethra as if to stop the flow of urine.
- Do this quickly at first, tightening and releasing the muscles immediately.
- Then do it slowly, holding the tightening for as long as possible before you relax
How often should you do these exercises?
It depends on whether you are pregnant, or you’ve already had your baby.
- If pregnant: Once a day (8-10 reps), focusing on the release – this is what you will need to do when giving birth. So, the more practice you do now, the more you will recognise the sensation and be able to repeat it.
- After the birth of your baby: Three times a day (8-10 reps each time), focusing on the hold – it’s all about building your muscle strength back up!
A bonus benefit…
Learning to relax your pelvic floor in pregnancy will help you recognise the sensation. This can then be done when giving birth. Helping to reduce tiredness; and even the possibility of tearing or an episiotomy! Well worth the effort, wouldn’t you agree?
Content Disclaimer
The information contained above is provided for information purposes only. The contents of this article are not intended to amount to advice, and you should not rely on any of the contents of this article. Professional advice should be obtained before taking or refraining from taking any action as a result of the contents of this article. New Life Classes disclaims all liability and responsibility arising from any reliance placed on any of the contents of this article.
![🔔 new blog alert 🔔
It's so important to educate yourself, and understand your rights as you're looked after during your pregnancy, labour, birth and beyond. Whether it's a routine check or a major procedure, YOU decide what happens to your body. 💪💜
In our latest blog, we dive into the importance of informed consent and how healthcare providers must give you clear, unbiased information so you can make the best decisions for yourself and your baby. 📋✨
Key points to remember:
🤝 Your choice matters! Always ask questions and ensure you understand the options.
🚨 You can withdraw consent at any time. It's YOUR body, YOUR baby, YOUR decision.
💕 Even your birth partner can’t make decisions for you, but they can help advocate for your preferences.
👶Post-birth, both parents may share in decisions for your baby, but until then, it’s the pregnant person's choice.
Check out the full post and empower yourself with knowledge. 🔗 [Link in bio]
https://newlifeclasses.com/2024/11/12/the-importance-of-consent-in-maternity-care/
#MaternityCare #InformedConsent #YourBodyYourChoice #EmpoweredBirthing #PregnancyJourney](https://newlifeclasses.com/wp-content/plugins/instagram-feed/img/placeholder.png)