Postnatal Exercise Advice

PELVIC FLOOR EXERCISE
2009-03-17

Do you cough and wee? Worry constantly about having to pee?

Your pelvic floor is a sensitive subject. And with the exception of one memorable episode of Sex and the City it’s generally not openly discussed. Worse still, when it is mentioned there are plenty of misconceptions and misinformation. New mums may be happy to recollect the gory details of their deliveries to other mums at coffee sessions but often keep the fact that they are having regular little accidents a secret. Many mums may feel that it is part and parcel of motherhood but this is simply not the case. These muscles, like any other, can be trained and conditioned so you can do the things you want to do without wetness or worry. By exercising your pelvic floor muscles on a daily basis you should be able to strengthen them and prevent any accidents in the future.

These exercises can be done any time, any place, anywhere and no body should be able to tell if you are doing them except maybe for that twinkle in your eye. Next time you think give it a wink!

SLOW EXERCISE
This exercise strengthens the muscles to provide support to the pelvic organs and, when pregnant, support the baby inside you.

When you're in your car sat at RED traffic lights, draw the two sides of the pelvic floor in towards the centre and lift up inside. Try to hold it for 4 counts and then release with control.
NB If the contraction fails after a few seconds and there is nothing left to release, duration of the hold should be shortened.
Progression:
On an individual basis gradually increase the length of hold aiming for the YELLOW light, then the GREEN! Ensuring you always have something to release and are able to lower with control.
Don’t crash the car please!

QUICK EXERCISE
This exercise will help prevent any embarrassing leakage.

When your mobile phone rings tighten and lift the pelvic floor up in one quick contraction. Snatch the snatch! Pause before releasing slowly and with control. Relax fully at the end.
NB The aim of this exercise is to perform each repetition with the same speed and strength as the first. Initially this will be very difficult to do as the fast-twitch fibres will fatigue quickly.