Pelvic floor exercise: Inspiring hope for dysfunctional pelvic muscles

Pregnancy hormones change the original rhythm of your pelvic floor. No matter it is vaginal birth or c-section, your pelvic floor is largely impacted and softened by the pregnancy hormones. Pelvic floor exercise for pregnant women is the best way to repair your pelvic floor muscles and organs in your pelvis. You can join a yoga class or seek guidance from a yoga expert to know what’s pelvic floor exercise and how pelvic floor exercises are done but before that make yourself literate about the term ‘pelvic floor’. 

In this article:

• What is pelvic floor? 
• What is pelvic floor dysfunction 
• What happens to pelvic floor during pregnancy? 
• Different pelvic floor exercises in pregnancy
• Benefits of pelvic floor exercises when pregnant
• FAQs related to pregnancy pelvic floor exercises

What is pelvic floor? 

A group of muscles, tissues and ligaments around your pelvic region that acts as a support to your pelvic organs like bowel and bladder is called pelvic floor. They collectively help in controlling and regulating the behavior of your urine and stool and prevents them from leaking. Pelvic floor exercises strengthen and come as aid to smoothen the weakness in the pelvic floor. Doing them regularly will protect from causing pelvic floor dysfunction. 

What is pelvic floor dysfunction? 

Your pelvic floor can get weak and fragile due to various reasons but gradual but consistent weakening of the muscles in your pelvis region can result into pelvic floor dysfunction. The causes of pelvic floor dysfunction other than child birth are overweight or obesity or overweight and cough.   The symptoms of pelvic floor dysfunction are incontinence of urine and stool, constipation, obstructed bowel movements, frequent urge to urinate, prolapse etc. 

What happens to pelvic floor during pregnancy?

During pregnancy, your growing baby bump puts lot of stress and pressure, asking for more room in your pregnancy body. The weight of your baby presses down the muscles in your pelvis area and the outcome of it is weakening of your pelvic floor. Unfortunately, the muscles when weakened don’t go back to their original state even after the birth of your baby. This becomes the cause of accidental leak of urine from your bladder. 

Your pelvic floor is severely strained during pregnancy which can make a prolonged stay even after the birth of your baby. Long hours of labor and complications in vaginal delivery could further impact the nerves, connecting tissues and other muscles in the pelvic area. To deal with the strain in pelvic floor, we recommend you some safe pelvic floor exercises for pregnancy.

Different pelvic exercises in pregnancy 

There are different types of pelvic floor exercises for pregnant women to follow in the time of pregnancy. Engage in these and know how to do pelvic floor exercises by following each step mindfully.  

Kegel exercise: 

This exercise aims to strengthen and control the muscles that function in managing your urine flow.  

Steps: 

• Sit comfortably on your yoga mat 
• Closing your eyes, envision your muscles that controls your urine rhythm 
• Pull yourself and tighten those muscles as strongly as you can 
• Be in the same state for few seconds  
• Release and break the position 
• Repeat 5 -10 times 

Bridge exercise: 

This has phenomenal effect on your pelvic muscles and is deemed to be one of the best pelvic floor exercises. 

Steps: 

• Lie down on your back and place your feet on the floor
• Let your arms be at your sides
• Place the palms down
• Fold your legs and bend your knees
• Lift your buttocks and while lifting, contract your pelvic floor muscles
• Stay in this position for 5 – 7 seconds
• Relax your pelvic muscles and buttocks
• Once relaxed, place your buttocks back to the floor
• Relax and repeat the steps 

Squats: 

Squats is powerful pelvic floor exercise for female and child as it strengthens the buttocks and pelvic floor but please keep your knees in consideration. If you feel any discomfort while bending your knees, restrict yourself from doing it or do not overdo.  

Steps: 

• Stand upright  
• Slowly move your feet apart  
• Bend on your knees and place them in accordance with the toes 
• Let the buttocks lower towards the floor
• Stop yourself from sitting on the hinges 
• Your back should be straight to avoid tension on your spine
• Pull inwards your buttocks and tighten 
• Return back to standing position
• Retain the tightening while returning to standing position
• Relax your pelvic floor and have a moment of rest 
• Repeat for best results 

Benefits of pelvic floor exercises when pregnant 

When you are attacked by thoughts such as why do pelvic floor exercises or pelvic floor yoga, these are some of the key pelvic floor exercise benefits that come as answers to such disconcerting thoughts: 

• Fast recovery from pelvic stress due to childbirth
• Tightening of pelvic muscles and increase in thickness of vaginal wall
• Better sexual function and orgasms
• Circulates blood to pelvic area
• Protects from leaking or incontinence
• Aids in easy labor
• Prevents in pelvic prolapse
• Improves bladder control  

FAQs related to pregnancy pelvic floor exercises 

Is it mandatory to join a pelvic floor exercise class? 

While you are pregnant, every movement is tricky and more so if you are just starting to learn some fitness exercise, you need to be very sure about the steps. One wrong movement will certainly put you and your baby to risk. While every step related to each exercise is available in online portals and other resources, it is always best to speak to a gynecologist who will put you in touch with pelvic floor experts. You can gain a valuable insight and connect with an expert with whom you are comfortable with. Pelvic floor experts give personalized sessions for pregnant women and teach you restoration techniques to tighten the pelvic and vaginal muscles. As they are professionals, they might have dealt with many pregnant women so they will advice the appropriate movements and pelvic floor exercises that suits your body and monitor if you are doing it correctly.  

Is pelvic floor exercise part of holistic wellness program? 

Holistic wellness program offers wide range of benefits as it has specialized experts in its panel. These panel of experts offer in-depth service pertaining to their area or expertise. You can select yoga and meditation or child birth service which will give you access to speak to pelvic floor exercise expert. The experts come with rich experience in the area of prenatal, postnatal and postpartum which will work in favor with your needs.