Advice on pelvic floor exercises to try during pregnancy, plus the opportunity to purchase a range of pelvic floor exercisers.
Pelvic tilt exercises.
Pelvic floor exercises
- Stand with your shoulders and bottom against a wall.
- Keep your knees soft
- Pull your belly button towards your spine, so that your back flattens against the wall.
- Hold for four seconds and release.
- Repeat up to ten times.
These help strengthen the muscles of the pelvic floor, which come under great strain, in pregnancy and childbirth. The pelvic floor consists of layers of muscles which stretch like a supportive hammock from the pubic bone (in front) to the end of the backbone. If your pelvic floor muscles are weak, you may find that you leak urine when you cough or sneeze. This is quite common and you needn't feel embarrassed.
However, you can strengthen the muscles by doing the following exercise:
- close up your back passage as if trying to prevent a bowel movement
- at the same time, draw in your vagina as if you are gripping a tampon, and your urethra as if to stop the flow of urine
- do this exercise quickly, tightening and releasing the muscles immediately
- then do the exercise slowly holding the contractions for as long as you can (not more than ten seconds) before you relax
- repeat both exercises ten times, four to six times a day