Pelvic Floor Exercises ⠀

These exercises are not just for pregnancy but for the rest of our lives. They are especially important during pregnancy because these muscles are under particular strain during pregnancy and labour. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Your pelvic floor is a hammock of muscles that run under the pelvis connecting the pelvic bone at the front to the coccyx at the back. These muscles support your bladder, bowel, uterus, and reproductive organs as well as the joints of your pelvis. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ For generations, women believed that incontinence was part of being a mother and while it is common it can be prevented with regular pelvic floor exercises. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ To contract your pelvic floor imagine you are trying to stop your flow of urine and stop passing wind at the same time. You should feel a squeeze and a lift of the muscles underneath you. Nothing else should move and the joy is you can do these without anyone even realising. Ideally you should do a set of slow and fast squeezes 3-6 times a day. You should not be squeezing your buttocks or moving your legs or back while doing these movements. Always remember to let your muscles relax fully after each squeeze. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Studies have shown that the muscles are weakened from carrying your baby and not from the delivery. So it’s important to do these also if you’ve had a c-section. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ How have you fitted in these exercises to your life? ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 📷 @tina.v.b



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Diploma - Katherine Graves' Hypnobirthing Centre www.kghypnobirthing.com

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