Are you expecting a baby? Exercise your pelvic floor muscles! Systematic training of the pelvic floor muscles facilitates childbirth - it will be shorter, less stressful and less at risk of complications. Exercise will also help you get back in shape after pregnancy.
In Poland, women who are preparing for motherhood or who have just had a baby still rarely exercisepelvic floor muscles . They are not aware of the importance of theseexercisesbecause they often do not even know they exist. Developing a habit of training will make it easier for you to endurechildbirth , and you will also get back into shape faster after having your baby.
Why is pelvic floor muscle training important in pregnancy?
Performing pelvic floor muscle training is an important part of preparing for birth. - Acquiring the ability to tighten and relax the muscles of the pelvic floor and perineum during pregnancy facilitates and speeds up labor and reduces the risk of complications - says Prof. Włodzimierz Baranowski from the Gynecology and Gynecological Oncology Clinic of the Military Medical Institute, expert of the "CoreWellness - inner strength" campaign. - If there are no contraindications, exercise should be repeated every day, especially in the third trimester of pregnancy, and return to it as soon as possible after delivery - emphasizes prof. Baranowski.
5 reasons to train your pelvic floor muscles during pregnancy
- The delivery will be shorter and the risk of complications will decrease.
- By learning to control your body, you will cope with the stresses of pregnancy and childbirth more easily.
- When you are a young mother, exercise will restore your bladder control and help prevent problems with control of urinary retention.
- Regular pelvic floor muscle training will improve your overall fitness.
- Exercise is the best way to stay fit throughout your pregnancy and get back into shape quickly.
How to exercise pelvic floor muscles?
You can do it anywhere - at work, at home or while traveling by car or bus. All you have to do is squeeze your vaginal muscles as if you were trying to stop the flow of urine. Hold the muscles in such tension for about 10 seconds and then slowly relax them. Repeat this exercise 10 times pereach time trying to tense the muscles even more. For ease of use, you can imagine your muscles moving up the elevator that stops on the next floors and then slowly descends.
"CoreWellness - Inner Strength" campaign