Pelvic Floor Exercises in Pregnancy
You might have heard other asking:
Should I be doing pelvic floor exercise during pregnancy?
should I wait till after the delivery before starting pelvic floor exercises?
Research shows that performing pelvic floor exercise (correctly) during pregnancy will reduce the risk of urinary incontinence in late pregnancy by 62%. These exercise can also reduce the risk of urinary incontinence by 29% at 3-6 months postpartum. Pregnancy is the perfect time to begin a regular pelvic floor muscle program.
Whilst further research is required, pelvic floor exercise may assist in reducing the first and second stages of labour. One study detailed significantly lower rates of 3rd and 4th degree perineal tears, episiotomies and reduced postpartum pain if pregnant women combined pelvic floor exercise with perineal massage in late pregnancy. There is no harm in practicing pelvic floor muscle exercises during pregnancy, why wouldn’t you? If you can have a shorter labour and delivery with reduced risk of urinary incontinence and perineal tears - what are you waiting for?
But remember that muscles have 2 functions, they can contract and relax. So with any squeeze or contraction of the pelvic floor muscles, you must fully relax the muscle between each repetition.
WHAT TYPE OF PELVIC FLOOR EXERCISE IN PREGNANCY:
From the first trimester until around 35 weeks - your focus is on pelvic floor tone and strengthening
From 35-36 weeks, if you are planning a vaginal birth - you should shift your focus to releasing the pelvic floor, getting used to an opening sensation and encourage the feeling of letting go. This is where you can incorporate perineal massage into your pelvic floor program
If you have difficulties with using tampons or painful intercourse, you may have overactive pelvic floor muscles. That means the muscles are not fully relaxing and may require different exercises than squeezing. As this information is a guide, please see a Women’s Health Physio for individual guidance.