From as soon as you find out that you are pregnant to sometime well after the birth of your baby, one of the most common statements you will hear from various sources, is ‘make sure you do your pelvic floor exercises’.
All mums to be and new mums know we should do our pelvic floor muscle exercises but do we know how to do them correctly, as there is a lot more to doing pelvic floor exercises than simply squeezing. Here’s how to do pelvic floor exercises correctly.
The pelvic muscles are basically the muscles that attach your vagina, anus and urethra. They begin at your pubic bone and end at your tailbone and literally hold in your bowel, uterus and bladder. The weight of carrying a baby naturally puts strain on the pelvic muscles and it is logical that they need exercising to stay strong!
When performing pelvic floor muscles you should not tighten the muscles in your bum, hold your breath, pull in your stomach and squeeze your legs together.
Instead you should take a deep breath in and as you breathe out, slowly clench your pelvic muscles up as far as you are able and hold them for five seconds while breathing normally. Then slowly release the muscles until the tension is relieved.
You should repeat this movement five times and gradually increase the amount of time you keep the muscles tense for to about ten seconds. Once you have reached the ten second mark, your muscles should have started to tone up, and you should therefore be able to increase the number of repetitions you do to yield better results.
Faster pelvic floor exercises can also be performed quicker and are essentially the same as the method mentioned above but instead you clench your muscles more quickly and let go more quickly.
It is recommended that you combine both slow pelvic floor exercises and quick pelvic floor exercises for optimum results.