Best Exercise For Labour And Child Birth - Palvic Floor. Are You Pregnant? Did You Know How Helpful Certain Exercise Can Help Ease Your Labour And Childbirth. Discover The Best Exercise To Keep Your Pelvic Floor Moscles Active In This Article.
Pelvic floor exercises around pregnancy and childbirth
On this page you can read how you can best use and train pelvic floor muscles during and after pregnancy to prevent complaints in the future.
Pelvic floor muscles
The pelvic floor muscles, together with the supporting tissue, form the pelvic floor. This supports the uterus, bladder and intestines and ensures that the urethra and anus are closed and opened.
The muscles must be strong to support the organs, absorb pressure and hold up puddles and stools. The pelvic floor must relax to allow urine and feces to pass and to have good sex. If the pelvic floor does not work properly, complaints may arise, such as, for example, difficulty stopping wind, sagging complaints, urine leakage or having to go to the toilet too often.
The chances of having these complaints are smaller with a healthy body weight, no smoking and having children at a younger age.
During pregnancy
The pelvic floor supports the abdominal organs and the baby. Pregnancy hormones make the muscles and bands more flexible. This adjustment is necessary to give the baby room to pass the pelvic ring during delivery.
The weight of the baby causes increasing pressure on the pelvic floor. If the pelvic floor does not function properly, it is noticeable by a heavy feeling in the vagina or loss of urine during coughing. If you have been pregnant before, these types of symptoms may occur more often. It is important to learn how to use the pelvic floor when the pressure in the abdomen increases, for example during lifting and coughing. Tighten the pelvic floor in time.
Loss of urine and / or defecation or prolapse later in life is more common in women who have had urine leakage during or after pregnancy.
During delivery
The pelvic floor plays a major role during pressing. It is important to press correctly. Dare to squeeze! The pelvic floor has to stretch, which takes time, strength and effort. During the expulsion of the baby, muscle, connective and nerve tissues of the pelvic floor stretch.
Any damage that the pelvic floor can sustain during delivery depends on a number of factors: the duration of the pressing, the size and location of the baby, a vacuum or forceps release and the degree of spontaneous tearing or a cut.
After delivery
The first days after delivery, the pelvis and pelvic floor need rest to recover. Try to lie, sit and walk small parts alternately.
It is not wise to perform strenuous activities in the first weeks after giving birth. Your body has not yet recovered enough to absorb the high abdominal pressure in this type of activity.
Advice for a good toilet.
Take enough time to go to the toilet. Relax the pelvic floor, then the bladder and bowel empty better. Proper urination prevents cystitis. Drink 1.5 to 2 liters of fluid a day and eat enough fiber.
During pregnancy
Start with exercises during pregnancy. It is not easy for everyone to control the pelvic floor muscles. If in doubt, ask your midwife or gynecologist if he / she wants to check that you are doing the right thing. Make a gentle retraction from the anus and vagina to the urethra and then focus on relaxing the muscles. Breathe in while exercising.
Tighten the pelvic floor in strength for 3 to 12 seconds. Train in a sitting, lying and standing position twice a day with 5 to 10 repetitions.
In childbirth
Do 'mini-exercises' during the maternity period. The point is that you get a feeling again in the pelvic floor area, the strength comes later. Also make a gentle retraction from the anus and vagina. Repeat this 5 times 3 times a day.
After the maternity period
If after the maternity period you feel that you can tighten and relax the pelvic floor muscles again, you can intensify the exercises.
Tighten the pelvic floor in strength for 3 to 12 seconds. Train in a sitting, lying and standing position twice a day with 5 to 10 repetitions.
After a few weeks, the function of the pelvic floor improves. It is always wise to actively train the pelvic floor after childbirth. And keep doing this regularly! Even if you have no complaints.
If complaints are present, it is wise to seek expert advice from the midwife, gynecologist or pelvic physiotherapist.
The pelvic physiotherapist checks the condition of your pelvic floor. She teaches you how to use the pelvic floor correctly and gives tailor-made exercises.
Common pelvic floor complaints:
Loss of urine during exercise.
Rapid urge to urinate, which is difficult to suppress, with or without urine leakage.
Difficulty stopping winds or urge for bowel movements.
Threatening sense of defecation.
Heavy or sagging sensation in the vagina or perineum.
Pain when making love.
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