Pelvic floor Exercise in Pregnancy (and beyond)
The pelvic floor is especially stressed during pregnancy from the weight of the baby, the growing uterus and the hormones of pregnancy which have a softening effect on tendons and ligaments throughout the whole body. Below are a few suggestions for safe exercises to add to the well known Kegel; they are all safe and beneficial for women during pregnancy, postpartum and beyond. These exercises will also help prevent or alleviate lower back pain and urinary incontinence. (McLoughlin, 2009) For a good explanation of the Kegel, search ‘Kegel’ on the Mayo clinic’s site found at www.mayoclinic.com.
Cross leg Sit and Twist
- Helps eliminate unnecessary pressure in the pelvic area which improves circulations to the legs.
- Allows you to lean forward, taking the weight of the uterus off your back and pelvic floor
- Stretches the inside of your legs to help prepare for the second stage of labor (pushing).
- Allows you to stretch your back while engaging your pelvic floor muscles
The Squat
- Prevents urinary incontinence and back pain by synergistically strengthening the pelvic floor and core muscles.
- Stretches the calves of your legs so that getting into a good pushing position will be easier.
- Stretches the lower back, relieving lower back aches.
- Teaches good posture and allows you to pick up objects that are low or on the ground without putting unnecessary pressure on your back
Static Deep Squat (an advanced move)
- Increases the size of your pelvic opening (this is a good position for pushing and delivery, but needs strength, so practicing during pregnancy will build up the muscles needed).
- Stretches and strengthens the thighs and calves of your legs so that getting into a good pushing position will be easier.
- Stretches upper and lower back, relieving back aches.
Pelvic Rock
- Helps prevent urinary incontinence and back pain by strengthening the pelvic floor and core muscles.
- Relives sore back by stretching the lower back muscles.
- Helps stimulate the digestive system.
- Helps lesson’s constipation.
- Realigns the uterus and pelvis.
(McLoughlin, 2009)