Podcast Episode #228
Preparing the pelvic floor for birth [Part 1/3]
In today’s episode, the first of three in this series, I chat through 3 ways to prepare your body and pelvic floor for birth.
In this series I will talk you through:
- Ways to help reduce your risk of incontinence, prolapse and pelvic health concerns post birth.
- Ways to help reduce your risk of perineal tears and episiotomy.
- Postnatal rehab, returning to running, and supporting your postnatal recovery.
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In this article you'll find tips to:
- Reduce the risk of incontinence during and after pregnancy
- Prevent, manage or reduce risk of pelvic organ prolapse
- Strengthen and relax your pelvic floor muscles
- Improve childbirth outcomes with effective pelvic floor exercises
- Enhance postpartum recovery and pelvic floor health
- Manage pelvic floor concerns proactively
- Prepare your pelvic floor for childbirth
- Develop a postnatal recovery plan
- Balance strengthening and relaxation of pelvic floor muscles
- Incorporate pelvic floor exercises into a busy schedule
Pregnancy is an incredible journey, but it comes with its own set of challenges, especially when it comes to pelvic health. Did you know that 1 in 3 women who’ve had a baby experience incontinence, and 1 in 2 experience pelvic organ prolapse? These statistics highlight the importance of proactive pelvic floor care. In this podcast episode, we’ll explore how pelvic floor awareness during pregnancy may help, what types of exercises are most beneficial, and when to start incorporating them into your routine.
How Does Doing Pelvic Floor Exercises Help During Pregnancy?
Pelvic floor exercises, also known as Kegels, can be helpful for strengthening the muscles that support the bladder, uterus, and bowels. During pregnancy and birth, these muscles bear extra weight and pressure, and along with hormonal changes, may make them more susceptible to weakening.
Regular pelvic floor exercise during pregnancy may help:
- Reduce the risk of incontinence: Strengthening these muscles may help prevent leakage and supports better bladder control.
- Support pelvic organs: By keeping these muscles strong, it may help to reduce the risk of pelvic organ prolapse, where organs like the bladder or uterus lower out of place.
- Facilitate childbirth: Strong and flexible pelvic floor muscles can make the pushing stage of labour more effective and potentially shorten its duration.
- Aid in postpartum recovery: Post-birth, strong pelvic floor muscles can help you recover faster and reduce the likelihood of long-term pelvic health issues.
What Type of Pelvic Floor Exercises Should Be Done During Pregnancy?
Not all pelvic floor exercises are created equal, and it’s important to focus on both strengthening and relaxing these muscles. Here are some exercises that can be beneficial:
- Quick Lifts: Squeeze the muscles you use to stop urinating, then release. Repeat this 10-15 times, three times a day.
- Elevator Kegels: Imagine your pelvic floor muscles as an elevator. Slowly lift them up to the first floor, hold, then to the second, hold, and so on, up to the fifth floor. Then slowly descend, stopping at each floor.
- Endurance Holds: Pretend like you are stopping the passing of wind, gently lift up to 50% your max (i.e not a super strong lift), then hold for up to 60 seconds, whilst taking deep breaths.
- Relaxation: Although strong muscles are important, it’s also important to also be able to fully relax and release your pelvic floor muscles. Take lovely deep breaths, whilst focussing on relaxing and releasing (i.e dropping and flopping) through your pelvic floor muscles.
Remember, it’s about quality, so if in doubt, seek support from your local pelvic floor physio to ensure you’ve got a good quality contraction. For further pelvic floor exercises, check out this pelvic floor podcast episode.
When to Start Doing Pelvic Floor Exercises During Pregnancy
The best time to start pelvic floor exercises is as soon as you find out you’re pregnant. Early and consistent practice can help build the strength needed to support your body through the pregnancy and beyond. However, it’s never too late to start, and even women in the later stages of pregnancy can benefit from these exercises.
For more detailed guidance and a structured approach, you can listen to our pelvic floor exercise podcast episode. Additionally, our Preparing for Birth Workshop offers comprehensive resources and exercises tailored to each stage of pregnancy.
Taking care of your pelvic floor during pregnancy is crucial for a healthy and comfortable pregnancy, smoother childbirth, and quicker postpartum recovery. By incorporating these exercises into your routine, you can strengthen and support your body, ensuring a more confident and enjoyable motherhood experience.
Join our Pregnancy Online Pilates Program in FitNest Mama to access more resources, including detailed workout plans and expert advice tailored for pregnancy and postpartum. Remember, proactive care is the best approach to maintaining your pelvic health.
** This podcast has general information only. Always seek the guidance of your doctor or other qualified health professional with any questions or concerns you may have regarding your health or medical condition.
Links
Preparing for birth Pelvic health checklist
Free 7 Day Trial Pregnancy Workouts
Free 7 Day Trial Postnatal Workouts
FitNest Mama Website
Instagram @fitnestmama
