3 Essential Pregnancy Stretches for Your Pelvic Floor

Suffering from overactive pelvic floor? Or pregnant in third trimester and wanting to help prepare your pelvic floor for childbirth? Then you may benefit form these three essential prenatal stretches to help boost your pelvic floor.

These three pregnancy stretches are designed to help relax and lengthen your pelvic floor.

Great for every pregnant woman, but particularly designed for those with a tight pelvic floor or later in their pregnancy preparing for birth.

In this video, we will guide you through a series of pregnancy stretches specifically designed to strengthen your pelvic floor muscles. These exercises are safe and effective for expecting mothers looking to prepare their bodies for childbirth and recover postpartum.

By incorporating these stretches into your daily routine, you can improve pelvic floor function, reduce the risk of incontinence, and support overall pelvic health during and after pregnancy.

Join us as we show you how to boost your pelvic floor with these gentle and beneficial stretches.

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A short 6-minute stretch series that you can do daily!

3 Pregnancy Stretches for Your Pelvic Floor

Pregnancy Pelvic Floor Exercises

You are about to learn all you need to know about pregnancy pelvic floor exercises. Also known as Kegel exercises. They are incredibly important as they make the muscles of your pelvic floor stronger. And trust me, I did my PF exercises throughout my pregnancy and it helped me during my postpartum recovery.

Let's get straight to the point - doing your pelvic floor exercises will help you to prevent, or reduce, the severity of incontinence. Its is important to continue doing your Kegels all the way into your third trimester.

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.

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.

What Do Pelvic Floor Muscles Do?

Pelvic floor muscles provide support to the organs that lie on it. The sphincters give us conscious control over the bladder and bowel.

This allows us to control the release of urine, faeces and flatus and allow us to delay emptying until it is convenient. When the pelvic floor muscles are contracted, the internal organs are lifted and the sphincters tighten the openings of the vagina, anus and urethra.

Relaxing the pelvic floor allows passage of urine and faeces.

Pelvic Floor Exercise Tips

1. Perform these exercises slowly, with control.

2. Think about gently activating your pelvic floor not 'squeezing' or 'clenching'.

3. Only complete as many repetitions as you feel comfortable doing. More is not better, it is all about quality and technique.

4. If you are unsure whether you are performing the pelvic floor exercises correctly, book in with a women's health physiotherapist.

5. A physiotherapist will be able to tell you if you are activating correctly. And whether there are aspects of your pelvic floor you need to work on.