Pelvic floor pregnancy exercises
Your pelvic floor doesn’t push the baby out…your uterus does.
So what does your pelvic floor do during birth? It needs to relax and lengthen to get out of the way!
Why Focus on Lengthening and Strengthening?
The pelvic floor undergoes significant changes during pregnancy. It must support the increased weight of the baby while still allowing for daily movements without strain or leakage. Tight pelvic floor muscles can hinder flexibility and make it more challenging for the pelvic floor to relax and lengthen during childbirth. Therefore, incorporating lengthening exercises alongside strengthening moves is essential for maintaining proper pelvic floor function throughout pregnancy.
Key Moves to Incorporate Throughout Pregnancy:
Side Lying Internal Rotation (Weighted): Lie on your side with a weight (like a dumbbell) on your top hip. Rotate your top leg inward, engaging your glutes and promoting hip stability.
Single Leg Glute Bridge: Lie on your back with knees bent. Lift one leg towards the ceiling and push through the other foot to lift your hips evenly.
Bridge Alternating Leg Extension: From a bridge position, extend one leg straight while keeping your hips level.
Thoracic Rotation: Lay on your side, place one hand behind your head. Rotate your upper body gently to one side.
Rock Back Variation: From all 4s, extend one leg to the side and rock the hips back and forth.
Kneeling Side Lean: On all 4s with one knee elevated on a yoga block, shift your weight towards the elevated leg.
Inner Thigh Release: Using a hand roller or a similar tool, gently massage the inner thighs to release tension.
Glute Release: Use a foam roller under your glutes for a seated figure 4 stretch, lean into the glute of the lifted leg.
Incorporating These Moves:
Try to incorporate these exercises into your daily routine, either as part of your warm-up before workouts or as a gentle routine before bed. Pairing them with diaphragmatic breathing makes for a perfect combo!
Share the Knowledge:
Don't wait until the third trimester to prepare for birth. Start integrating these exercises early in pregnancy to reap their full benefits.
By prioritizing both strength and flexibility in your prenatal exercise routine, you're setting yourself up for a more comfortable pregnancy, potentially smoother childbirth experience, and postpartum recovery. Remember, always listen to your body and consult with your healthcare provider before starting any new exercise regimen during pregnancy.