Whether you have a natural birth or caesarean your pelvic floor is stretched and weakened from carrying your baby. During pregnancy, your body has an increased release of relaxin hormone, causing laxity in the ligaments and muscles that support your pelvis and spine.
Current research suggests that pelvic floor strength of pregnant women is significantly less compared to non-pregnant women, indicating the need for pre-natal pelvic floor training.
One of the best ways to exercise your pelvic floor is sitting on a Swiss ball.
Sitting on the big Swiss ball you can feel your 2 sit bones, tail bone and pubic bone pressing against the ball – all the points which the pelvic floor muscles attach to.
Therefore imagining your pelvic floor like a trampoline at the bottom of your pelvis and being aware of your front, middle and back passages.
Sit in a comfortable neutral spine position
Now tighten and lift the muscles around the front, middle and back passages, HOLD for 5-10secs, if you feel the muscles tiring, release the hold
Repeat 5-10 times, resting for 10-15 seconds between each exercise.
Do not hold your breath while doing this exercise
Being aware of your pelvic floor muscles for as long as possible during pregnancy, will help you to reactivate them quicker and get them stronger after the baby is born.
At The Physio Clinic, we have physiotherapists with a special interest in Women’s Health. As well as this, we run Pre/Post Natal Pilates classes, with an onsite staffed Child Minding facility.
For further information call The Physio Clinic on 8342 1233 or click below to book online.
Prospect | Findon | Blackwood | Burnside Hospital