Exercises to strengthen the pelvic floor

Exercises to strengthen the pelvic floor will make your life more comfortable. Experts believe that they are extremely important not only during pregnancy but also after childbirth.

What muscles form the pelvic floor? The pelvic floor muscles in women, which can be compared to a bandage, support the uterus, intestines, and bladder, and also surround the urethra and vagina. Essentially, most organs located below the waist are supported by the pelvic floor.

During pregnancy, the hormone progesterone has a softening and relaxing effect on the muscles and connective tissue in the body. This helps the woman prepare for childbirth and the baby to move through the pelvis and vagina. It is difficult to restore the muscle tone that was present before pregnancy, especially if the woman is carrying a heavy baby and gains significant weight. Another risk factor is multiple and repeated pregnancies.

The duration of labor, especially the time between the dilation of the cervix to 10 cm and the birth of the baby, accompanied by significant pressure and tension, can further stretch the pelvic floor muscles.

Constipation is another common problem during pregnancy that also leads to loss of muscle tone. To avoid constipation, drink plenty of water, exercise, and remember to increase the fiber content in your diet.

• A special set of exercises maintains the tone of the pelvic floor.
• The exercises help control the whole body.
• The risk of prolapse of the uterus and bladder is reduced.
• Physical condition improves during pregnancy and childbirth, as well as during the recovery period.
• Discomfort after childbirth from perineal swelling and hemorrhoids is reduced.
• The likelihood of perineal tearing or the need for an episiotomy is decreased.
• Vaginal muscle tone is maintained, improving the quality of sexual life.
• Urinary incontinence/leakage during pregnancy and after childbirth is reduced.
• More complete emptying of the bladder and intestines is ensured.
• Stress Urinary incontinence after childbirth is prevented—leakage of A small amount of urine during laughter, sneezing, coughing, or lifting heavy objects.

These exercises have saved many women from pelvic floor muscle prolapse. Kegel exercises train the same muscles used to treat urinary incontinence.

When to do them?

Women of all ages do pelvic floor exercises daily. Develop the habit of combining certain activities with daily exercises. In line at the bank or store, in the car, or at a red light... No one will see what you are doing, and you are unlikely to sweat during these exercises.

But it hurts!

Many women find it difficult to do Kegel exercises in the first few weeks, especially if there are injuries from an episiotomy, perineal tears, or general swelling and bruising. But it is important to start doing them right after childbirth, even if you had a cesarean section.

Some women find it easier to do Kegel exercises while sitting or lying down. If you got used to doing pelvic floor strengthening exercises during pregnancy, it will be much easier to resume them after childbirth.

• Try to imagine the muscles that support your vagina, anus, and urethra, and tighten them. If you do this correctly, you will feel the pelvic floor lift.
• It is important to repeat Kegel exercises regularly, rather than doing too many exercises at once. As with any other workout program, success depends on gradually increasing the load, finding your personal limit, and maintaining it.
• It is important not to tense the abdominal muscles and the lower part of the thighs while doing Kegel exercises.
• Try tightening the pelvic muscles and holding them for 5 seconds.
• Repeat each exercise for 10 seconds three times a day.
• After a while, try to squeeze and relax the muscles faster, holding them each time for about one second. Repeat 10 times.
• If you feel that the muscles have become stronger, try to isolate each set of muscles that support the urethra, vagina, and anus. Move from front to back, gradually tightening and then relaxing each muscle one by one. Go back again.
• Try to stop the flow of urine during urination, hold it for a second or two, and then fully empty the bladder. It is very important that the residual urine does not accumulate in the bladder, as this can lead to urinary tract infections.
• If you attend prenatal classes, you will learn about pelvic floor tone. Read about it to understand which organs are involved.