Pelvic floor exercises during pregnancy are a small but valuable way to take care of your body. The pelvic floor works extra hard as the uterus grows, and you don't have to wait until you experience discomfort before you start. Regular pelvic floor exercises can strengthen the muscles that support the bladder, uterus, and bowel, and they can reduce the risk of urinary leakage during and after pregnancy.
The most important thing is not to clench as hard as possible. The most important thing is that you feel the muscles correctly, release completely, and make the exercises a calm part of your daily routine. You are not alone if it feels difficult at first.
What are pelvic floor exercises, and why are they good when you are pregnant?
Pelvic floor exercises are training for the pelvic floor. The pelvic floor is a layer of muscles at the bottom of the pelvis, which among other things helps to hold urine and gas. During pregnancy, these muscles are stressed by the growing uterus and the body's hormonal changes.
When you train your pelvic floor, you practice strength, endurance, and the ability to tense the muscles at the right time. This can be, for example, just before you cough, sneeze, lift, or laugh.
- Pelvic floor exercises can help prevent or reduce urinary leakage.
- They can give you a better sense of and connection with your pelvic floor.
- They can be a good habit to carry on after childbirth when the body needs time and rest to recover.
How to do pelvic floor exercises correctly?
A correct squeeze is a small movement. Imagine gently closing and lifting around the anus, vagina, and urethra at the same time. You should feel the area lift slightly upwards and inwards in your body.
You can start by lying on your side or back with bent knees if that is most comfortable. Later, you can also train sitting or standing. Choose the position where you can most clearly feel both the squeeze and the relaxation afterwards.
- Breathe in calmly.
- As you exhale, gently squeeze and lift your pelvic floor.
- Hold the squeeze for a few seconds without holding your breath.
- Release completely again and rest for as long as you squeezed.
- Repeat at your own pace.
Try to avoid tensing your stomach, buttocks, thighs, or jaw. You should also not push downwards. The pelvic floor should feel like a gentle lift, not a strained effort throughout the body.
How often should you do pelvic floor exercises during pregnancy?
A simple and good start is three sets of 8-12 gentle squeezes spread throughout the day. Gradually build up so that you can hold each squeeze for about 5-10 seconds, if it feels possible. You can also supplement with some short, quick squeezes where you tense and release again immediately.
It's perfectly okay to start smaller. Perhaps at the beginning, you can only hold a squeeze for two or three seconds. That also counts. Quality is more important than quantity, and the muscles should be allowed to relax completely between repetitions.
- Tie the training to something you already do, for example, after brushing your teeth or during daily meals.
- Squeeze gently before and while you cough, sneeze, or lift.
- Stop if the exercises hurt or cause significant discomfort.
- Be patient. It may take time before you experience a noticeable difference.
How do you know if you are squeezing correctly?
It can be difficult to find the pelvic floor, especially if you have never done pelvic floor exercises before. A helpful thought can be to try to hold gas while closing around the vagina. The muscles should lift upwards, not push downwards.
Trying to stop the urine stream can occasionally be used to identify the muscles, but it should not be your regular training method. It's better to train at another time when your bladder is empty.
If you are unsure about the technique, leak urine, feel heaviness in your lower abdomen, or have pain, it is a good idea to talk to your midwife, doctor, or a physiotherapist knowledgeable about the pelvic floor. These are common issues, and you don't have to deal with them alone.
Should you continue with pelvic floor exercises after childbirth?
Yes, for most people, it makes good sense to continue gently after childbirth. Pregnancy and childbirth have stretched and stressed the pelvic floor, and rehabilitation takes time. Start gently, listen to your body, and always follow the advice you receive from the maternity ward, especially if you have stitches, had a C-section, or have specific discomfort.
Your body has done a lot of work. Pelvic floor exercises are not about rushing it, but about giving it care, connection, and support at your own pace.
Frequently Asked Questions
Can you do pelvic floor exercises throughout pregnancy?
For most pregnant women, pelvic floor exercises are a good and gentle form of exercise throughout pregnancy. If you have pain, bleeding, complications, or are unsure what is right for you, ask your midwife or doctor.
How quickly do pelvic floor exercises work?
It varies from person to person. The pelvic floor is a muscle group that needs to be trained regularly over time, so be patient and focus on a routine you can stick to.
Is it normal not to be able to feel the pelvic floor?
Yes, it is very common. It doesn't mean you're doing anything wrong. A pelvic floor physiotherapist can help you find the muscles and adapt the exercises.
Should pelvic floor exercises hurt?
No, a squeeze should not hurt. Stop the exercises if you experience pain or discomfort, and seek professional guidance to get the right help.