At pregnancy week twenty-three, as your pelvic muscles are stretched and weakened by the pregnancy, it is important to do pelvic floor exercises to prevent pelvic floor disorder, says KK Women's and Children's Hospital.
At pregnancy week 23, your pelvic ligaments are being stretched by hormonal changes as well as the increasing weight of your womb.
Pregnancy stretches your pelvic floor muscles
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.
Pelvic floor exercises during pregnancy can help prevent pelvic floor disorder after birth
Simple pelvic floor exercises several minutes a day during and after pregnancy can help reduce the possibility of pelvic floor disorder.
Where are your pelvic floor muscles?
There are many simple ways to go about this. However, you would first need to identify where your pelvic floor muscles are.
- They are the muscles which prevent urine from leaking out on a full bladder
- Imagine that scenario and try constricting those muscles on an empty bladder
- You will feel a squeeze in your vagina leading up to the anus. Those are your pelvic floor muscles
3 Tips before doing pelvic floor exercises
- During these exercises, always maintain steady breathing
- Do not try pelvic floor exercises on a full bladder as it may cause weakening of your pelvic floor muscles
- Do not contract your abdominal or butt muscles