PELVIC FLOOR EXERCISES
During pregnancy and after childbirth, your pelvic floor muscles are lengthened and weakened. This can cause incontinence. If you strengthen your pelvic floor then you will be helping to prevent, or reduce, the severity of incontinence.GET INSTANT ACCESS - FREE 7 DAY TRIAL
Pelvic Floor Exercises for Pregnancy
Pelvic floor exercises are also commonly called Kegel exercises. They are exercises that you can do to make the muscles of your pelvic floor stronger. Once you know how to do Kegel exercises, you can do them anytime and anywhere. In the car. Waiting in line at the shops. In the privacy of your own home. The hard part is doing them correctly. This is why I will show you step by step how to master Kegel exercises.
How Do I Perform Pelvic Floor Exercises?
Learning how to do Kegel exercises can be difficult which is why i get asked this question all the time. PF exercises are unlike other strengthening exercises where you distinctly see and feel the muscle being worked. I will show you how to master your PF exercises.
Where are Your Pelvic Floor Muscles?
The pelvic floor muscles are between your pubic bone at the front and your tailbone at the back. They support the bladder, bowl and uterus. The openings from your bladder, your bowels and your womb all pass through your pelvic floor. They also maintain bladder and bowel control.
Questions about Pelvic Floor Exercises
1. How long does it take for PF exercises to work?
It will vary for each person by women commonly experience results, such as improved urinary continence, within three to six weeks of regularly performing Kegel exercises.
2. What are PF exercises good for?
By doing Kegel exercises you can help strengthen your pelvic floor muscles. This can help you manage or prevent physical problems such as incontinence. Incontinence is leakage of urine or stool that you can't control.
3. Can PF exercises be harmful?
Doing the exercises while you are urinating can weaken your pelvic floor muscles over time. They may even damage your bladder and kidneys. Also, doing Kegel exercises incorrectly may cause vaginal muscles to tighten too much. This can cause pain during sexual intercourse.
4. Can you overdo pelvic floor exercises?
Yes! And i have a great interview with our Women's Health Physio why explain why too much is not a good thing.
5. How do you know if you have a weak pelvic floor?
The symptoms of a weakened pelvic floor include: leaking urine when laughing, coughing, sneezing, or running. Not making the toilet in time. Passing wind when bending over or lifting.