STRENGTHENING YOUR PELVIC FLOOR MUSCLES
The pelvic floor muscles support the bladder to help keep it closed and to hold the womb and bowel in place. They also control the muscles that close the anus, vagina and uretha. If your pelvic floor muscles are weak, you may find that you leak urine when you cough or sneeze.
The pelvic floor muscles can come under great strain in pregnancy and during childbirth. You can strengthen these muscles by doing the following:
PELVIC TILT EXERCISE
- Stand with your back to a wall, making sure your shoulders and bottom are flat against the wall and that your knees are "soft"
- Pull your stomach towards your spine, so that your back flattens against the wall
- Hold for four seconds and release
- Repeat up to ten times
PELVIC FLOOR EXERCISE
It is not uncommon for most new mothers to suffer from stress incontinence. Pelvic floor exercises can help minimise this practical problem.
Pelvic floor exercises are safe after childbirth and may also reduce problems later in life. If you are a new mother, pelvic floor exercises can be done every time you are laying down, feeding or changing your baby.
- Pelvic floor exercises are safe after childbirth and may also reduce problems later in life
How to do Pelvic Floor Exercises
- Close your back passage as if trying to prevent a bowel movement
- At the same time, lift up inside as if trying to stop urinating
- Do this exercise quickly, tightening and releasing the muscles immediately
- Then do the exercise slowly holding the contractions for no more than 10 seconds before you relax
- Repeat both exercises ten times about four to six times a day
It is very easy to bring other relevant muscles into play, so try to isolate your pelvic floor muscle as much as possible by:
- Not pulling in your tummy
- Not squeezing your legs together
- Not tightening your buttocks
- Not holding your breath
- Ensuring that most of the effort is coming from the pelvic floor muscle
