This can cause incontinence.
Doing pelvic floor exercises while pregnant.
Relax the abs and pelvic floor exhale repeat.
But here s the good news.
Many factors can weaken your pelvic floor muscles including pregnancy childbirth surgery aging excessive straining from constipation or chronic coughing and being overweight.
In this exercise the lower back and arms are involved and therefore it tones and strengthens the area.
Doing pelvic floor muscle exercises kegels from early pregnancy onwards can stop those accidental wees in late pregnancy and within six months of childbirth.
This loosening along with your growing baby pressing on your bladder may cause you to leak urine when you cough laugh sneeze or exercise.
Why pelvic floor exercises are important.
Study after study has shown that regularly doing kegels before during and after pregnancy can help decrease the odds of incontinence and other pelvic floor issues.
Hay smith et al 2008.
The pelvic floor consists of layers of muscles that stretch like a supportive hammock from the pubic bone in front to the end of the backbone spine.
During pregnancy and after childbirth your pelvic floor muscles are lengthened and weakened.
Pelaez et al 2013.
What s more research has also suggested that women who do pelvic floor exercises may have a slightly shorter active phase of labor than other women.
Pelvic floor exercises can also prevent prolapse which is where the pelvic organs drop down into the vagina hay smith and dumoulin 2006.
If you strengthen your pelvic floor then you will be helping to prevent or reduce the severity of incontinence.
Doing kegel exercises while emptying your bladder can actually lead to incomplete emptying of the bladder which increases the risk of a urinary tract infection.
To do it lie on your back with your knees bent and your feet flat on the floor.
During your pregnancy your pelvic floor muscles will loosen due to hormonal changes in your body.
Exercise during pregnancy is a good way to keep yourself fit and prepare your body for labor as well as lower your risk of certain complications.
Kegel exercises are pelvic floor exercises.
Performing kegel exercises during pregnancy is an effective way to strengthen the pelvic floor muscles and help prevent incontinence pelvic organ prolapse and assist with labor and delivery.
Next inhale and lift your hips while tightening your pelvic floor.
This last pelvic floor exercise strengthens the muscles.
