Are you feeling that mysterious pressure “down there” and wondering if there’s anything you cansafelydo about it during your pregnancy? You’re definitely not alone! Many of us mamas experience pelvic floor changes as our bodies work overtime to support our growing babies.
Your pelvic floor muscles are like a hammock supporting your uterus, bladder, and bowel. During pregnancy, they undergo tremendous stress from the added weight and hormonal changes. Strengthening these muscles can alleviate discomfort, improve bladder control (because let’s face it, frequent bathroom trips are already a thing!), and even prepare you for an easier labor and postpartum recovery.
Here’s a simple tip you can start usingtoday*: consciously engage your pelvic floor muscles while you’re stopped at a red light. Gently squeeze as if you're trying to stop the flow of urine, hold for a few seconds, and release. Repeat a few times. No one will know, and you’re secretly strengthening your pelvic floor!
Understanding Your Pelvic Floor During Pregnancy
Pregnancy puts a unique strain on your body, and your pelvic floor is no exception. As your baby grows, the increased weight puts downward pressure on these muscles. Hormones like relaxin also soften the ligaments and connective tissues in your body, including those supporting your pelvic floor, making them more susceptible to stretching and weakening. This is completely normal, but it also means that proactive pelvic floor exercises are incredibly beneficial. Think of it as building a stronger foundation to support you throughout your pregnancy and beyond.
What are the benefits of strengthening your pelvic floor during pregnancy?
Strengthening your pelvic floor during pregnancy can offer a multitude of benefits. For many women, it reduces or prevents urinary incontinence, a common issue during and after pregnancy. It can also alleviate pelvic pain and pressure, improve sexual function, and potentially shorten the second stage of labor by giving you more control over these muscles. Postpartum, a strong pelvic floor can speed up recovery and reduce the risk of pelvic organ prolapse later in life.
Why is it important to do safe exercises during pregnancy?
It's crucial to choose safe exercises during pregnancy because your body is undergoing significant changes. Some exercises can put excessive strain on your abdominal muscles or increase the risk of falling. When it comes to pelvic floor exercises, it's about gentle and controlled movements that strengthen without causing injury or discomfort. Always listen to your body and consult with your doctor or a physical therapist specializing in prenatal care to ensure you're doing exercises that are safe and appropriate for your individual needs.
Safe Pelvic Floor Strengthening Moves You Can Do
Okay, let's get to the good stuff! Here are some safe and effective pelvic floor exercises you can incorporate into your daily routine during pregnancy. Remember to start slowly and gradually increase the intensity and duration as you get stronger. And always listen to your body; if you experience any pain or discomfort, stop and consult with your healthcare provider.
Kegels: The Classic Exercise
Kegels are the cornerstone of pelvic floor strengthening. They involve contracting and relaxing the muscles that support your pelvic organs.
How to do them: Imagine you’re trying to stop the flow of urine mid-stream (but don't actually do this while urinating, as it can lead to incomplete bladder emptying). Squeeze those muscles, hold for 5-10 seconds, and then slowly release. Repeat 10-15 times, several times a day.
Mom Tip: I found it helpful to set reminders on my phone to do Kegels throughout the day. You can do them while you're waiting in line, watching TV, or even driving (but keep your focus on the road!).
Pelvic Tilts: Gentle and Effective
Pelvic tilts help strengthen your core muscles and improve pelvic mobility, which can indirectly benefit your pelvic floor.
How to do them: Lie on your back with your knees bent and feet flat on the floor. Gently tilt your pelvis upward, pressing your lower back into the floor. Hold for a few seconds, then release. Repeat 10-15 times. You can also do this exercise while sitting or standing.
Expert Insight: "Pelvic tilts are a great way to relieve lower back pain, which is common during pregnancy, while also engaging your core and pelvic floor muscles," says Dr. Jane Smith, a certified prenatal physical therapist.
Bridges: Building Strength and Stability
Bridges engage your glutes, hamstrings, and core, all of which contribute to pelvic stability and support.
How to do them: Lie on your back with your knees bent and feet flat on the floor. Engage your core and glutes, and lift your hips off the floor until your body forms a straight line from your shoulders to your knees. Hold for a few seconds, then slowly lower back down. Repeat 10-12 times.
Important Note: As your pregnancy progresses, you may need to modify this exercise by elevating your upper body on a wedge or pillows to avoid lying flat on your back for extended periods.
Squats: Functional Movement for Labor Prep
Squats are a fantastic exercise for strengthening your legs and glutes, and they also help improve your pelvic mobility and prepare you for labor.
How to do them: Stand with your feet shoulder-width apart, toes slightly pointed outward. Keeping your back straight and core engaged, lower your hips as if you're sitting in a chair. Go as low as you comfortably can, and then slowly return to the starting position. Repeat 10-12 times.
Safety First: As your belly grows, you may need to widen your stance or use a chair for support. Avoid deep squats that put excessive strain on your knees.
Is it safe to do Kegels in the third trimester?
Yes, absolutely! Kegels are safe and highly recommended throughout your entire pregnancy, including the third trimester. In fact, they can be particularly beneficial in the later stages of pregnancy, as they help prepare your pelvic floor for labor and delivery.
How often should pregnant women try pelvic floor exercises?
Aim to do pelvic floor exercises, including Kegels, several times a day. Consistency is key! Even a few minutes of focused effort can make a significant difference in strengthening your muscles.
What should I avoid when doing pelvic floor exercises?
Avoid straining or holding your breath while doing pelvic floor exercises. Focus on gentle, controlled movements and proper breathing. Also, don't overdo it! If you experience any pain or discomfort, stop and consult with your healthcare provider.
Listening to Your Body and Seeking Professional Guidance
While these exercises are generally safe for most pregnant women, it's crucial to listen to your body and pay attention to any warning signs. If you experience pain, bleeding, or any other unusual symptoms, stop exercising and consult with your doctor or a physical therapist specializing in prenatal care.
A pelvic floor physical therapist can provide personalized guidance and help you identify and address any specific weaknesses or imbalances in your pelvic floor muscles. They can also teach you proper techniques and modifications to ensure you're doing the exercises correctly and safely. Don't hesitate to seek professional help if you have any concerns or questions.
Remember, every pregnancy is unique, and what works for one woman may not work for another. Be patient with yourself, celebrate your progress, and focus on nurturing your body and your baby. You've got this, mama!