Many women are faced with pelvic floor training during pregnancy. Regular exercises are not only important for expectant mothers. Back pain, sexual problems and incontinence can be the result of a flaccid pelvic floor muscle. For your health, you should strengthen it. This is how to do pelvic floor exercises when pregnant.
Exercises for your pelvic floor should be integrated into your daily routine.
The pelvic floor is the floor of the pelvic cavity. Consisting of muscles and connective tissue, it encloses the vagina, anus and urethra in the woman and holds the uterus, bladder and rectum in the correct position. If the pelvic floor is weak or overloaded, it can no longer perform its task properly.
The greatest strain is the pelvic floor exposed during pregnancy and childbirth. From about the 12th week of pregnancy, the muscles stretch, as they no longer withstand the continued pressure of the baby’s weight. At least now should be started with the pelvic floor training .
Pelvic floor exercises when pregnant: advantages
The physician Arnold Kegel developed various exercises in the mid-20th century for women suffering from urinary incontinence. The goal of the exercises is to strengthen the anterior pelvic floor (also PC muscle), which is responsible for stopping the urine flow. These exercises, named after the inventor’s Kegel exercises, performed regularly, strengthen the muscles so they can meet the increased demands of pregnancy.
The more often you complete pelvic floor training during pregnancy, the stronger the muscles become. “The Kegel exercises should be just as much a part of your daily routine as brushing your teeth,” says pregnancy expert Dr. Thomas Walser.
A strong pelvic floor prevents stress incontinence during pregnancy and after childbirth . The extra weight of the baby is easier. However, regular after-birth pelvic floor training is also useful for post-partum pregnancy: women with strong pelvic floor muscles are more likely to orgasm and thus have a more satisfying sex life .
Feel the pelvic floor correctly
When you start pelvic floor training, it is not so easy to feel the pelvic floor properly. The muscles you train are those that need to be tense to delay going to the bathroom. The art of pelvic floor exercises is to do this without pinching the legs or buttocks and pulling in the stomach. This is unusual at the beginning and needs a little practice.
Pelvic floor exercises when pregnant: how to do it
To see if you already have a feeling for your pelvic floor, try stopping the urine stream at the toilet for a short while at the end of urination. If you succeed, you have sensed the pelvic floor correctly. If you are unsure, contact your gynecologist or midwife.
Many pelvic floor exercises can be wonderfully integrated into everyday life:
- While standing, tighten the pelvic floor for three seconds, relax for three seconds. Repeat the exercise ten times.
- Imagine, you want to squeeze a tampon out of the vagina. Press for three seconds, then relax for three seconds.