The pelvic floor is the hammock of muscles across the bottom of your pelvis that supports your pelvic organs and helps stabilize the pelvic joints and lumbar spine. During pregnancy the weight of your growing baby can stretch these muscles, as can vaginal birth. This can result in incontinence (immediately after your baby is born or in the future), pelvic organ prolapse, and reduced satisfaction in sexual intercourse. Pelvic floor exercises will help prevent these problems.
Pelvic floor exercises: To exercise your pelvic floor imagine that you are trying to stop yourself from passing wind at the same time as trying to stop passing urine. You should feel a squeeze and a lift inside the vagina. Do not hold your breath. Do not clench your buttocks. Once you have identified the correct muscles then you can begin to work toward this routine:
- Squeeze and lift your pelvic floor as hard as you can, hold and count to 10. Do not worry if you cannot hold this for 10 seconds but do practice and build up to this.
- Repeat this 10 times.
- Lift and squeeze as quickly and strongly as you can. Always let the muscles fully relax after each squeeze.
- Repeat this 10 times.
Try to do this three times daily. Start doing these exercises as soon as possible; gentle rhythmic pelvic floor exercises may ease the discomfort, pain and swelling, while aiding healing. It can take some time to build up strength and it takes regular, daily practice over many months to regain their previous strength. Daily pelvic floor exercises are a good habit for the rest of your life and will reduce the risk of incontinence later in life.
Dr Efterpi Tingi
Consultant Obstetrician and Gynaecologist
