Can You Strengthen Your Pelvic Floor While Pregnant?

You’re carrying a precious cargo, a tiny human growing inside you, and your body is undergoing a remarkable transformation. It’s exciting, and at times, overwhelming. Amidst all the changes, you might be wondering, “Can I still exercise my pelvic floor muscles while pregnant?” The answer is a resounding yes, and not only can you, but you should!

Image: my.clevelandclinic.org

The pelvic floor is a group of muscles that forms a hammock-like structure at the base of your pelvis. It supports your bladder, uterus, and rectum. During pregnancy, these muscles experience significant pressure and stretching as your growing baby puts added weight on them. A strong pelvic floor can help prevent urinary incontinence, reduce back pain, improve sexual function, and even aid in labor and delivery.

Why is Pelvic Floor Strengthening Important During Pregnancy?

As your baby grows, the increased weight and hormonal changes can make your pelvic floor muscles weaker. This can lead to a variety of uncomfortable symptoms, including:

• Urinary incontinence: Leaking urine when you laugh, cough, or sneeze.
• Fecal incontinence: Leaking stool or gas.
• Pelvic organ prolapse: When organs in the pelvis, like the bladder or rectum, drop down into the vagina.
• Back pain: A weak pelvic floor can contribute to pain in your lower back and hips.
• Pain during intercourse: Weakened pelvic floor muscles can make sex uncomfortable or painful.

Strengthening your pelvic floor muscles can help prevent or reduce these symptoms, making pregnancy and postpartum recovery smoother and more comfortable.

How To Strengthen Your Pelvic Floor During Pregnancy

You can strengthen your pelvic floor anytime, anywhere, without any special equipment. Here are some effective methods:

1. Kegel Exercises

Kegel exercises are the most common and effective way to strengthen your pelvic floor. Here’s how to do them:

• Imagine you’re trying to stop yourself from peeing. Tighten your pelvic floor muscles as if you’re trying to lift the muscles up and inwards.
• Hold the contraction for 5 seconds, then relax for 5 seconds.
• Repeat this 10-15 times, several times a day.

It’s important to engage the right muscles. Avoid squeezing your glutes, thighs, or stomach muscles. Focus solely on the feeling of lifting and tightening those pelvic floor muscles.

Image: viewfloor.co

2. Biofeedback

Biofeedback uses sensors to help you learn how to properly contract your pelvic floor muscles. The sensors provide visual or auditory feedback, allowing you to see or hear your muscle activity. This can be particularly helpful for those who find it difficult to isolate the correct muscles.

Biofeedback sessions are typically conducted with a pelvic floor therapist, but some home biofeedback devices are also available.

3. Yoga and Pilates

Yoga and Pilates are excellent forms of exercise that specifically target your pelvic floor. These practices incorporate poses and breathing exercises that strengthen and stabilize your core muscles, including your pelvic floor.

Always choose pregnancy-modified classes led by certified instructors who are familiar with the needs of pregnant women.

4. Other Exercises

Other exercises can indirectly strengthen your pelvic floor. These include:

• Squats: Squats strengthen your glutes and thighs, which indirectly support your pelvic floor.
• Hip thrusts: Hip thrusts work your glutes and hamstrings, contributing to pelvic floor stability.
• Bridges: Bridge exercises engage your core and back muscles, promoting overall stability.

Always consult your doctor or a qualified healthcare professional before starting any new exercise program during pregnancy. They can help you create a safe and effective plan tailored to your individual needs.

Tips for Safe Pelvic Floor Exercises

Here are some extra tips to keep in mind when strengthening your pelvic floor during pregnancy:

• Listen to your body: If you experience any pain or discomfort, stop the exercise and consult your doctor.
• Don’t overdo it. Start slow and gradually increase the number of repetitions and sets as you get stronger.
• Focus on proper technique. It’s more important to do the exercises correctly than to do too many repetitions.
• Maintain good posture. Stand up straight with your shoulders relaxed and your spine in a neutral position.
• Stay hydrated. Drink plenty of fluids throughout the day to prevent dehydration, which can worsen urinary incontinence.

Can You Strengthen Your Pelvic Floor While Pregnant

Conclusion

Strengthening your pelvic floor during pregnancy is crucial for your health and well-being. By practicing Kegels, seeking biofeedback therapy, incorporating yoga or Pilates, and engaging in other supportive exercises, you can significantly improve your pelvic floor strength, minimizing the risk of urinary incontinence, back pain, and other discomforts. Remember to always consult your doctor for personalized guidance and to prioritize your body’s signals. Embrace your pregnancy journey with confidence by empowering your body through these exercises, making for a smoother and more comfortable experience both during and after pregnancy.