Pelvic Floor Exercises Pregnancy Nhs

Doing pelvic floor muscle exercises kegels from early pregnancy onwards can stop those accidental wees in late pregnancy and within six months of childbirth.

Pelvic floor exercises pregnancy nhs.

So sit stand or lie with your knees slightly apart. As you breathe out gently draw in the lower part of your stomach like a corset narrowing your waistline. Let your tummy relax and breathe in gently. Squeeze your pelvic floor muscles at the same time.

To strengthen your pelvic floor muscles sit comfortably and squeeze the muscles 10 to 15 times. Your pelvic floor muscles need to have stamina. All of which helps you to feel at your best. Lie on your side with your knees slightly bent.

Try to keep active on a daily basis 30 minutes of walking each day can be enough but if you cannot manage that any amount is better than nothing. Exercise tips when you re pregnant. Some women develop pelvic pain in pregnancy. Hold for a count of 10 breathing normally then.

Avoid any strenuous exercise in hot weather. Slowly tighten and pull up the pelvic floor muscles as hard as you can. Do not hold your breath or tighten your stomach bottom or thigh muscles at the same time. Always warm up before exercising and cool down afterwards.

Pelvic floor exercises can also prevent prolapse which is where the pelvic organs drop down into the vagina. Pgp is a collection of uncomfortable symptoms caused by a stiffness of your pelvic joints or the joints moving unevenly at either the back or front of your pelvis.