Pelvic Floor Exercises During Pregnancy

 During pregnancy, the pelvic floor muscles support the growing uterus and help control the bladder and bowel. As the baby grows, these muscles come under pressure and become stretched or weakened. To strengthen them, doctors recommend pelvic floor exercises during pregnancy. 



The advanced medical health services in Chandigarh have made it a popular destination for seeking maternity services. Searching for the “best maternity hospital near me” in Chandigarh will not just help you through your pregnancy journey, but also guide you on improving your pelvic muscles. 

Understanding Pelvic Floor Muscles

The pelvic floor is a group of muscles at the bottom of your pelvis. These muscles support the bladder, bowel, and uterus, and help control when you pass urine and stool. 


Pregnancy and childbirth put extra strain on these muscles, making it necessary to strengthen them during pregnancy through exercises to help maintain their function and support recovery after birth.

Importance of Pelvic Floor Exercises During Pregnancy

Pelvic floor exercises are important during pregnancy for these reasons:

  • They strengthen the muscles supporting the bladder, bowel, and uterus

  • Reduce or prevent urine leakage

  • Improve pelvic floor muscle control

  • Help the muscles cope with the extra pressure of pregnancy

  • Support pelvic floor recovery after childbirth


Urine leakage when coughing, sneezing, or exercising is common during pregnancy, but to improve this situation, you must regularly do pelvic floor exercises.

Pelvic Floor Exercises to Do During Pregnancy

Pelvic floor exercises mainly involve squeezing, lifting, and relaxing the pelvic floor muscles. You can practice them through these exercises:

  1. Long Pelvic Floor Squeezes

This exercise helps build the strength and endurance of the pelvic floor muscles. To perform it, you first need to sit or lie comfortably and relax your stomach, thighs, and buttocks. Then imagine you are trying to stop yourself from passing urine and wind at the same time.


Gently squeeze and lift the pelvic floor muscles, hold the squeeze for a few seconds while breathing normally, then slowly release and completely relax the muscles. 

  1. Quick Pelvic Floor Squeezes

This exercise trains your pelvic floor muscles to tighten quickly when there is a sudden increase in pressure, such as when coughing or sneezing. To perform it, you need to gently squeeze and lift the pelvic floor, hold the squeeze briefly, release completely, then repeat several times in a row.

  1. Pelvic Floor Squeeze and Relax

Relaxing the pelvic floor is just as important as contracting it. Hence, in this exercise, you need to gently tighten and lift the pelvic floor, hold the contraction for a few seconds, then release the muscles completely. Take a normal breath and allow the pelvic floor to relax before repeating.

How Often Should You Do Pelvic Floor Exercises?

Every exercise is most useful when practised regularly. You can start by performing a set of long squeezes followed by quick squeezes several times a day. 


Start with the number of repetitions you can perform correctly, then gradually increase them as the muscles become stronger.

When Should You Get Professional Help?

You need to seek medical advice if you have:

  • Frequent urine leakage

  • Difficulty controlling your bladder or bowel

  • A feeling of heaviness or pressure in the vagina or pelvis

  • A bulge or lump sensation in the vagina

  • Pelvic pain while exercising

  • Difficulty tightening or relaxing the pelvic floor

  • Symptoms that continue or become worse despite regular exercises

Why Choose Cloudnine?

Cloudnine provides women’s healthcare services and treatments. If you have questions about pelvic floor exercises, urine leakage, pelvic discomfort or preparing your body for childbirth, their gynaecologists will guide you through appropriate exercises.


If you are a resident of Chandigarh, Cloudnine’s best gynecologist in Industrial Area Phase II can help correct your pelvic floor exercises and related concerns. 

Conclusion

Pelvic floor exercises during pregnancy involve long squeezes, quick squeezes and complete relaxation of the pelvic floor muscles. Practising them regularly can strengthen the muscles that support the bladder, bowel and uterus and may help reduce urine leakage.


If you are a resident of Chandigarh, search for the “best maternity hospital near me” to book an appointment with professionals like Cloudnine, who can guide you through these exercises and important treatments.

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