What is the Pelvic Floor?
Imagine that you’re in a public place and you feel the urge to pee and fart. You have to hold it in, so you squeeze some muscles. Try demonstrating it now. This group of muscles you squeeze in your rectal and vaginal area are called your pelvic floor muscles. Pelvic Floor Exercises are also called Kegel Exercises. Exercising these muscles keeps them strengthened during pregnancy and after delivery.
Why should pregnant women do pelvic floor exercises?
- To help prevent or deal with hemorrhoids in pregnancy
- To ease the pain while your baby passes through your birth canal during delivery
- To prevent pelvic organ prolapse after delivery
- To help with urine leakage after vaginal delivery
How to do Pelvic Floor Exercises
- One Set: Squeeze your pelvic floor muscles for 3 seconds, then relax for 3 seconds. Do this up to 10 times in a row, if you are able. Do not hold your breath.
- You would need to do this set at least twice daily.
- Gradually over days, increase the number of seconds you squeeze and relax, and the number of times you do this daily to 3 or 4.