One of the two groups of muscles that
bear the most stress during pregnancy
is the pelvic floor muscle. Pregnancy
and childbirth weaken the pelvic floor.
This is because having a baby puts
enormous pressure on these muscles
since the muscles have to cope with
the weighty uterus and the vaginal
stretching that takes place during
delivery. No doubt Kegel exercise
is most important after delivery to
allow the muscles to heal and get
back to the pre-pregnancy state, getting
into the habit of doing pelvic floor
exercises while pregnant will ensure
familiarity with the routine.
It is therefore beneficial
to become accustomed to this
exercise during pregnancy i.e. contracting
and relaxing your pelvic floor muscles
every day so that you don’t have to
spend time learning post delivery.
Once you have got a knack for it you
can practice it standing, or sitting
for a few minutes several times a
day everyday.
What are
Pelvic Floor Muscles
The pelvis protects the internal
organs it contains i.e. the bladder,
uterus and lower bowel. Between
the legs lie several muscles which
support these organs. A strong pelvic
floor lends support to the pregnant
uterus, helps push baby out during
labor and eventually aid these muscles
into shape post birth. Conversely
a weak pelvic floor may give rise
to stress incontinence (leaking
drops of urine when you cough, laugh
or sneeze) towards the end of a
pregnancy and after childbirth.
When these muscles weaken, supporting
the contents of the pelvis is removed
leading to embarrassing moments.
Apart from stress incontinence,
a weakened pelvic floor muscle can
cause the more severe problem of
prolapsed uterus (uterus starts
to sag down into the vagina).
How are
Pelvic Exercises Performed
• Pelvic floor exercises are also
known as Kegel exercises and they
need to be performed at the earliest
after your baby is born, even following
a Cesarean birth. There is the classic
form and some variations to that form
as well.
• The classic/basic form: Breathe
normally and sit or stand upright.
Without moving your body, squeeze
and lift/pull the vagina then the
urethra area, and then the anal sphincter
muscles upwards. You should feel them
lifting towards your belly button.
All three areas are to be considered
as a single unit; hold the contraction
for a count of 5. Then slowly relax
the muscles and you should feel a
‘drop’ between your legs, indicating
you have successfully contracted your
pelvic floor muscles.
• You may also vary this exercise
i.e. not hold the contraction for
a few seconds. Instead, you may contract
and release the muscles in a fast
motion as if you are switching on
and shutting off a switch. Repeat
this at least 10 times.
• Another variation is the sitting
form. Do the steps as outlined in
the basic form. Then place your
elbows on your knees and lean forward.
Repeat the pelvic floor exercise
but this time you will feel the
movement concentrated around the
urethra and vagina and less around
the anal region. By alternating
between upright and leaning versions,
you are able to feel the sensation
in isolated areas of the pelvic
floor.
Incorrect
forms for pelvic floor exercises
Following suggest that the exercise
is being carried out incorrectly:
• Contracting the abdominals
• Tensing the buttocks
• Gripping with the leg muscles
• Tensing shoulders
• Tensing your facial muscles, especially
the brow area
• Holding your breath as you work
your pelvic floor
Remember, toned pelvic muscles
are the best cover you can hope for
against future problems.
That should suffice in getting you
started. During pregnancy do a total
of 25 contractions a day in sets of
5 contractions each time, and don’t
be too concerned if you are not able
to hold the contractions (2 seconds
is not too bad at this stage). You
can do them while you are waiting
in a queue, stuck at the traffic lights,
waiting on the phone or when downloading
websites. Basically you don’t have
to set time aside and therefore feel
stressed just thinking how you are
going to fit Kegel into your busy
schedule.
