Pregnancy week 23: performing pelvic floor exercises is important to reduce the risk of pelvic floor disorder after childbirth.
For mom
At pregnancy week 23, your pelvic ligaments are being stretched by hormonal changes as well as the increasing weight of your womb.
At the end of 9 months of pregnancy, your pelvic muscles would have been stretched and weakened by the growing mass in your belly. After childbirth, some women may even experience leakage of urine when they laugh, sneeze, cough or walk. It may seem like something in the distant future, but when such a problem strikes, it can be a little embarrassing.
Simple pelvic floor exercises several minutes a day during and after pregnancy can help reduce the possibility of pelvic floor disorder.
There are many simple ways to go about this. However, you would first need to identify where your pelvic floor muscles are.
You can do these exercises in any position at any time. The easiest way to start off with these exercises would be to:
Lie flat with your knees bent,
Squeeze and hold those muscles for about 5-10 seconds
Then release them for an equal amount of time
Do 10 repetitions 3 times a day.
When you have mastered this technique, you can try doing it in a variety of positions, sitting up, standing, even while waiting for the MRT or bus. There is no excuse not to do a simple exercise that can help you prevent potential incontinence after pregnancy.
As you get even better, you can vary the routine by doing pelvic lifts.
Lie flat with your knees bent
Squeeze your pelvic floor muscles
Slowly raise your pelvis and butt upwards
Maintain this position for 5-10 seconds, and
Gently go back to the starting position 1 while slowly releasing your pelvic muscles.
This exercise will also help to tone your bottom.
During these exercises, always maintain steady breathing
For baby
Anytime from 37 weeks gestation, your baby will be fully matured (otherwise known as having reached full term).
Usually before 24 weeks, if premature delivery occurs, it is not compatible with life. However with modern day advanced neonatal care, babies born from next week onwards have a better chance at survival.
Ref: L20
Click the link for the complete listing of articles for Pregnancy Week 1 - Week 40.
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