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| Home > Exercises and Comfort > Safe effective exercises > Conditioning the Pelvic Floor Muscles
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| | Conditioning the Pelvic Floor Muscles
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The pelvic floor (or perineal) muscles provide support in the fashion of a hummock to your ab-dominal and pelvic organs. The combined effect of increased concentration of hormones and increased weight of the uterus during pregnancy cause these muscles to sag. The pelvic floor mus-cles are most affected by the baby`s birth, and their condition is of lifelong impor-tance. Regular exer-cise of the pelvic floor muscles maintains tone and improves circulation. This will help in reducing the heavy, throbbing feeling you might experience during pregnancy or post partum. It is advisable to continue this exercise throughout your life.
The pelvic floor muscles, circle around the urethra, vagina, and anus. At the time of childbirth, the muscles around the vagina stretch to allow passage to the baby. Hence you should practice relaxing those muscles rather than tighten them. Pelvic floor exercises will help you prepare for this process. These exercises are also known to enhance sexual enjoyment, prevention of problems like leaking urine and relaxation of the rectal wall.
If you want to know the strength of your pelvic floor muscles, try to stop the flow of urine in midstream. If you cannot, your muscles need toning up. You may also check by inserting two fingers in the vagina and tightening your pelvic floor muscles around them. During intercourse, check by tightening your pel-vic floor muscles around your partner`s penis. The pressure on your fingers or on your partner`s penis will give you an idea of how strong the muscles are.
Pelvic Floor Contraction (also called perineal squeeze or Kegel exercise)
Aim: To tone up the pelvic floor muscles, to improve circulation to the perineum,
Starting position: Sitting, standing, or lying down
Exercise: Contract or tighten the pelvic floor muscles as if trying to stop the flow of urine. You will feel that your pelvic floor has slightly lifted. Hold tightly for a slow count of two or three. Release the tension, relax and lower the pelvic floor.
Repetition: Repeat three to five times, then rest for a few minutes. Repeat the sequence as often as possible during the day (100 per day are not too many). Complete the session with the pelvic floor muscles slightly contracted so that they maintain their supportive function.
Variation A ("elevator")
Aim: To get to know how the pelvic floor mus-cles feel. To learn to tighten or relax these muscles voluntarily.
Starting position: All positions are suitable.
Exercise: Slowly tighten the pelvic floor muscles in steps. Tighten a little and hold the tension for sometime. Tighten some more and hold some more. Keep on tightening and holding till you feel the muscles in your vagina contract. Now it is time to go the reverse direction. Relax the muscles and hold. Relax some more and hold. Continue relaxing in steps till you reach near relaxed state. Keep minimal tension in the muscles at the end of the session to help them in their supportive function.
Repetition: Repeat once or twice a day.
Variation B (pelvic floor bulging)
Aim: To practice and prepare for pushing the baby out during active labor.
Starting position: Tailor-sit-ting position, squatting or any other birthing positions
Exercise: Consciously relax the pelvic floor muscles. Gently bear down, as you do when you are having a bowel move-ment, letting the perineal muscles relax further and bulge downward. Put your hand on your perineum and feel this bulge. Do not bear down hard or strain; hold for three to six seconds. Make sure your bladder is empty when practicing this one! Stop bearing down. Breathe in and tighten the pelvic floor up to a supportive resting position.
Repetition: Repeat once or twice a day
Squatting
Aim: To practice a position most suitable for the descent of the baby during childbirth. Also to increase the mobility of the pelvic joints, stretch the muscles and ligaments of the inner thighs and calves. If you have had a hip or knee injury, consult your physician before trying this exercise.
Starting position: Stand with your feet comfortably apart (12 to 18 inches) and your heels firmly on the floor to give you greater stability when squatting. Get down slowly to the squat position. You can hold onto your partner or a chair while getting into position, or you can lean your back against a wall and slide down. Support yourself by holding on to some immovable object. If you cannot squat with your heels flat, try spreading your feet farther apart. You can also wear shoes with moderate heels or elevate each heel with a one- to two-inch book. This position allows a greater curve of the low back and better alignment of the birth canal.
Exercise: Slowly squat with your weight on your whole foot, not just your toes. Do not jerk, bounce or let your feet roll inward. If your feet do roll inward, put a book under each heel or wear shoes with moderate heels or squat with support so you can squat correctly. Stay down for thirty seconds to two minutes. Rise slowly.
Repetition: Repeat five to ten times daily.
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