Working with our 28 pregnancy expert, Chloe Lorback, it’s safe to say I have learnt a lot more about pelvic floor than I ever thought I would. Your pelvic floor is part of your core muscle group and whilst they are working when you’re downward-dogging or doing Pilates, there are a number of other ways to support your pelvic floor, during and post-pregnancy.
- Do pelvic floor exercises daily. Standing or sitting, imagine what muscles you use to tighten to stop yourself from passing wind or passing urine. If you don’t know how to do this, ask for some help from your GP. Once you know you’re engaging the right muscles, tighten them as strongly as possible and hold for five seconds. Try to do this three to five times per day.
- Avoid high impact exercises: Running, skipping, jumping. Anything high-impact that puts too much pressure on your pelvic floor should be avoided until you have regained strength.
- Avoid lifting heavy weights: Heavy lifting can put pressure and strain on your pelvic floor so this should be avoided when your pelvic floor is weak.
- Don’t strain when you go to the toilet: This can put you at risk of prolapse so do your best to eat a balanced diet with fibre to avoid any uncomfortable toilet situations.
- Drink lots of water for good bladder health: Your pelvic floor helps control your bladder so a healthy bladder makes this job easier.
Chloe has given some great information to our 28ers about how to support your pelvic floor in the different stages, so I thought I would share this invaluable advice with you below.