Tips to Prepare Your Pelvic Floor And Body For Pregnancy
Preparing your body for pregnancy is a holistic process, requiring physical, mental, and emotional readiness. One of the most crucial areas to focus on physically is the pelvic floor – a group of muscles that play a key role during pregnancy and childbirth.
Ensuring your pelvic floor is strong and flexible can ease labor, reduce complications, and help with postpartum recovery. Along with pelvic health, maintaining overall body strength, endurance, and flexibility is essential to support the added weight and physical demands of pregnancy. Below, you will find practical tips to prepare your pelvic floor and body for the pregnancy journey.
Pelvic Floor Exercises: Kegels
Kegel exercises are designed as a pelvic floor massage to strengthen muscles. These exercises can help prevent urinary incontinence during and after pregnancy, support your growing uterus, and ease birthing. To perform a Kegel:
* Identify your pelvic floor muscles by imagining you’re stopping the urine flow.
* Tighten these muscles for 3-5 seconds, then relax for the same time.
* Repeat this exercise 10-15 times, up to three times daily.
Consistency is key. As you practice Kegels, you’ll improve control and strength in these muscles, preparing them for the demands of pregnancy and childbirth.
Breathing Techniques for Pelvic Relaxation
Strengthening the pelvic floor is important, but the ability to relax these muscles is equally crucial. Controlled breathing can aid in relaxation, especially during labor. Deep diaphragmatic breathing encourages a full relaxation of the pelvic muscles, helping them open during childbirth.
To practice:
* Sit or lie down comfortably.
* Take a deep breath through your nose, expanding your abdomen.
* Slowly exhale through your mouth, letting your abdomen fall naturally.
* Visualise your pelvic floor softening as you breathe out.
Incorporating this into your daily routine can help you gain better awareness and control over your pelvic muscles, ensuring strength and flexibility.
Maintain a Strong Core
A strong core supports the weight of your growing baby, improves posture, and reduces back pain during pregnancy. It also works with your pelvic floor muscles to support your body during labor and delivery. Gentle core exercises like pelvic tilts, cat-cow stretches, and modified planks can help strengthen this area without overexertion.
Pelvic tilts, in particular, are a great exercise during pregnancy:
* Lie on your back with your knees bent and feet flat on the floor.
* Gently tilt your pelvis up by tightening your abdominal muscles and pressing your lower back into the floor.
* Hold for a few seconds, then release.
* Repeat this 10-15 times daily.
Incorporate Prenatal Yoga
Prenatal yoga is an excellent way to prepare your body for pregnancy and labor. The gentle stretches, breathing exercises, and meditative elements help improve flexibility, reduce tension, and build strength in areas like the pelvis, hips, and lower back. Certain yoga poses, like squats (Malasana) and child’s pose (Balasana), also help open the pelvis, assisting in a smoother delivery.
Some beneficial poses for pregnancy preparation include:
* Cat-Cow Stretch: Helps with spine flexibility and core engagement.
* Malasana (Yogi Squat): Opens the hips and pelvis, preparing for labor.
* Child’s Pose: Stretches the lower back and relaxes the pelvic floor.
Always practice prenatal yoga under the guidance of an experienced instructor to avoid overstretching or straining muscles.
Strengthen Your Lower Body
Your legs, hips, and glutes will work harder to support your growing belly, so building strength in these areas is important. Squats are one of the best exercises to prepare your lower body for pregnancy. They strengthen the legs and glutes and encourage pelvic floor relaxation, which is useful during labor.
Stay Hydrated and Nourished
Proper hydration and nutrition are essential as you prepare your body for pregnancy. Staying hydrated and consuming 8-10 glasses of water a day helps maintain healthy muscles and tissues, including your pelvic floor. A balanced diet rich in vitamins, minerals, and proteins also supports overall physical preparation. Certain nutrients like calcium and magnesium contribute to muscle health, vital for the pelvic floor and the rest of your body.
Engage in Low-Impact Cardiovascular Exercise
Cardiovascular health is just as important as strength training when preparing for pregnancy. Low-impact activities like walking, swimming, and cycling improve endurance, which will help you stay active during pregnancy and maintain a healthy weight. Regular cardiovascular exercise also boosts circulation and lung capacity, easing breathing as your body changes. Aim for 30 minutes of low-impact cardio exercise three to five times weekly as part of your pregnancy preparation routine.
Visit a Pelvic Health Physiotherapist
If you are unsure about your pelvic floor health or want personalized guidance, visiting a pelvic health physiotherapist is a great option. They can assess your pelvic floor function, recommend tailored exercises, and provide advice on how to prevent or manage any issues like incontinence or pelvic pain during pregnancy. Pelvic physiotherapists can also teach you how to properly engage and release your pelvic floor muscles, ensuring a balanced approach to strength and flexibility.
The Bottom Line
Preparing your pelvic floor and body for pregnancy is essential to a healthier, more comfortable pregnancy and childbirth experience. By incorporating pelvic floor exercises, strengthening your core and lower body, practicing prenatal yoga, and staying active with low-impact cardiovascular exercises, you can support your body through each stage of pregnancy.
Nourishing your body with proper hydration and nutrients and visiting a pelvic health physiotherapist can further enhance your readiness for this transformative journey. With a strong and flexible foundation, you’ll be better equipped to navigate pregnancy, labor, and postpartum recovery confidently.