{"id":5205,"date":"2024-08-16T09:15:42","date_gmt":"2024-08-16T09:15:42","guid":{"rendered":"https:\/\/ehiabarcelona.es\/?p=5205"},"modified":"2024-10-04T07:34:04","modified_gmt":"2024-10-04T07:34:04","slug":"tips-for-performing-pelvic-floor-exercises-during-pregnancy","status":"publish","type":"post","link":"https:\/\/ehiabarcelona.es\/en\/tips-for-performing-pelvic-floor-exercises-during-pregnancy\/","title":{"rendered":"Tips for performing pelvic floor exercises during pregnancy"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">Pregnancy is an extraordinary adventure, a whirlwind of emotions and transformations that marks a before and after in a woman\u2019s life. It is a unique time full of excitement, but also physical changes and challenges that can be a little overwhelming. To enjoy it to the fullest, pelvic floor exercises during pregnancy become a fundamental ally.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">But don\u2019t worry, there\u2019s a solution! At <\/span><a href=\"https:\/\/ehiabarcelona.es\/en\/clases\/pregnancy-yoga\/\"><b>Ehi\u00e4<\/b><\/a><span style=\"font-weight: 400;\">, we know that the key to fully enjoying your pregnancy lies in staying active and feeling comfortable. That\u2019s why we want to accompany you on this journey and offer the best tips for incorporating pelvic floor exercises into your daily routine.<\/span><\/p>\n<h2><b>What is the pelvic floor and why does it weaken?<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">The <\/span><b>pelvic floor<\/b><span style=\"font-weight: 400;\"> is a <\/span><b>group of muscles, ligaments, and tissues located at the base of the pelvis.<\/b><span style=\"font-weight: 400;\"> It functions like a hammock, supporting the pelvic organs, such as the bladder, uterus, rectum, and small intestine.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It is a crucial structure for our well-being, as it serves important functions:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Organ support:<\/b><span style=\"font-weight: 400;\"> The pelvic floor prevents the pelvic organs from descending or prolapsing, which can lead to problems such as urinary or faecal incontinence.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Control of urination and defecation:<\/b><span style=\"font-weight: 400;\"> The pelvic floor muscles contract and relax to allow controlled urination and defecation.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Sexual function:<\/b><span style=\"font-weight: 400;\"> The pelvic floor plays an important role in sexual function for both men and women.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Postural stability:<\/b><span style=\"font-weight: 400;\"> The pelvic floor contributes to postural stability and body balance.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">The good news is that the pelvic floor, like other muscles in the body, can be strengthened with specific exercises. The <\/span><b>most common exercises for strengthening the pelvic floor <\/b><span style=\"font-weight: 400;\">are <\/span><b>Kegel exercises.<\/b><span style=\"font-weight: 400;\"> These exercises involve repeatedly contracting and relaxing the pelvic floor muscles.<\/span><\/p>\n<h2><b>What are the benefits of pelvic floor exercises during pregnancy?<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">During pregnancy, emphasis is placed on strengthening the pelvic floor through specific exercises like Kegels. Named after Dr. Arnold Kegel, who developed them in the 1940s to help women prevent and treat urinary incontinence after childbirth, these exercises offer several key benefits:<\/span><\/p>\n<h3><b>Prevention of urinary incontinence<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">The baby\u2019s pressure on the bladder and hormonal changes can increase the likelihood of urine leakage during pregnancy. Strengthening the pelvic floor helps <\/span><b>control the bladder muscles<\/b><span style=\"font-weight: 400;\">, preventing these issues and giving you greater confidence.<\/span><\/p>\n<h3><b>Reduction of back pain<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">The baby\u2019s growth and postural changes during pregnancy can cause back pain. Pelvic floor exercises help <\/span><b>strengthen the abdominal and lumbar muscles, improving posture and reducing back strain<\/b><span style=\"font-weight: 400;\">.<\/span><\/p>\n<h3><b>Preparation for childbirth<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">A <\/span><b>strong and flexible pelvic floor facilitates the baby\u2019s passage through the birth canal<\/b><span style=\"font-weight: 400;\">, minimising the risk of tearing and complications during childbirth.<\/span><\/p>\n<h3><b>Faster postpartum recovery<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">Strengthening the pelvic floor before childbirth helps you <\/span><b>recover more quickly after the baby is born<\/b><span style=\"font-weight: 400;\">, toning the abdominal and perineal muscles.<\/span><\/p>\n<h3><b>Improvement of sexual function<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">Pelvic floor exercises can enhance vaginal sensitivity and lubrication, <\/span><b>benefiting sexual function both during and after pregnancy.<\/b><\/p>\n<h3><b>Enhanced overall well-being<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">Feeling strong and in control of your body during pregnancy <\/span><b>boosts your confidence, self-esteem, and general well-being.<\/b><\/p>\n<h2><b>Tips for performing pelvic floor exercises during pregnancy<\/b><\/h2>\n<p><b>Staying active during pregnancy is essential! <\/b><span style=\"font-weight: 400;\">As we\u2019ve seen, physical activity during this stage not only helps you feel better but also prevents complications and makes the experience more fulfilling and enjoyable.<\/span><\/p>\n<h3><b>Consult with your trusted professional<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">Before starting any exercise programme, especially during pregnancy, it\u2019s essential to consult your doctor or a physiotherapist specialising in the pelvic floor. These professionals can assess your specific situation and recommend appropriate exercises tailored to your needs.<\/span><\/p>\n<h3><b>Identify the correct muscles<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">At first, it can be challenging to locate and correctly contract the pelvic floor muscles. How can you do this?<\/span><\/p>\n<p><span style=\"font-weight: 400;\">During urination, you can learn to identify the pelvic floor muscles by momentarily stopping the flow of urine. These are the muscles that contract to interrupt the urine flow.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, it\u2019s important to stress that this should only be done as an initial identification exercise and not as a regular practice. Frequently stopping the urine flow during urination can interfere with normal bladder function and cause problems like incomplete bladder emptying or urinary tract infections. Lastly, you can identify these pelvic floor muscles by imagining you are trying to avoid passing gas or not dropping a tampon. This mental exercise is excellent for locating and strengthening this part of the body.<\/span><\/p>\n<h3><b>Basic technique<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">Once you\u2019ve identified the pelvic floor muscles, the exercise involves contracting these muscles and holding the contraction for a few seconds (usually 5 to 10 seconds), then relaxing for the same amount of time. These contractions and relaxations can be repeated several times in a session.<\/span><\/p>\n<h3><b>Frequency and consistency<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">Remember that it\u2019s essential to perform your pelvic floor exercises regularly. We recommend starting with a few repetitions a day and gradually increasing the number based on your healthcare professional\u2019s advice. Consistency is key!<\/span><\/p>\n<h3><b>Proper posture<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">Even if we know how to manage the technique well, correct posture is also essential. So, what\u2019s the best posture for Kegel exercises?<\/span><\/p>\n<p><span style=\"font-weight: 400;\">First, <\/span><b>lie on your back on a flat<\/b><span style=\"font-weight: 400;\">, comfortable surface like a firm mattress or yoga mat, ensuring your body is aligned and comfortably supported. Then, bend your knees to help relax the lower back and facilitate the activation of the pelvic floor muscles without adding tension to other areas.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Next, <\/span><b>place your feet firmly on the floor or mat <\/b><span style=\"font-weight: 400;\">to provide a stable base that allows you to focus on the exercises without compromising your posture. <\/span><b>Keep your spine in a neutral and natural position,<\/b><span style=\"font-weight: 400;\"> avoiding excessive arching or pressing the lower back against the surface. Lastly, your <\/span><b>shoulders should be relaxed and away from your ears <\/b><span style=\"font-weight: 400;\">to avoid unnecessary tension in the neck and trapezius muscles.<\/span><\/p>\n<h3><b>Proper breathing<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">Breathing correctly can make the difference between a well-done and poorly done exercise. Maintain steady and controlled breathing, and avoid holding your breath, as this can increase intra-abdominal pressure and place additional strain on the pelvic muscles.<\/span><\/p>\n<h3><b>Avoid adding extra pressure<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">Avoid exercises that significantly increase abdominal pressure, such as lifting heavy objects or high-impact exercises, as they can add extra pressure to the pelvic floor and increase the risk of problems like prolapse.<\/span><\/p>\n<h3><b>Postpartum adaptation<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">If you thought you wouldn\u2019t need to continue exercises after childbirth, think again. It\u2019s important to keep up with your pelvic floor exercises as advised by your healthcare professional. This will help speed up postpartum recovery and strengthen the muscles that weakened during pregnancy and childbirth.<\/span><\/p>\n<h2><b>A Happy Pregnancy<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">To fully enjoy your nine-month journey and feel complete, it\u2019s important to understand and practise pelvic floor exercises during pregnancy. As we\u2019ve discussed, they will greatly enhance your well-being during this beautiful stage and help prevent certain problems.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">At <\/span><strong><a href=\"https:\/\/ehiabarcelona.es\/en\/about-us\/\">Ehi\u00e4<\/a><\/strong><span style=\"font-weight: 400;\"><strong>,<\/strong> we want to support you during this time of change and growth. We are here to guide and assist you at every step of your journey to motherhood. Our studio is always open for you to visit and meet us. You\u2019ll find a welcoming space where you\u2019ll receive all the care you need during your pregnancy.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Discover the best tips for pelvic floor exercises in pregnancy to strengthen your body, prevent problems and make childbirth easier.<\/p>\n","protected":false},"author":9,"featured_media":4744,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_mo_disable_npp":"","footnotes":""},"categories":[72],"tags":[],"class_list":["post-5205","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-yoga-en"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.6 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Tips for performing pelvic floor exercises during pregnancy - Ehi\u00e4 yoga y espacios<\/title>\n<meta name=\"description\" content=\"Discover the best tips on pelvic floor 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