Pelvic Floor Exercises
Oh how I wish I followed the advice given to me about doing these easy daily exercises.It is because of this that I can tell you how inportent they really are, as im currenty receiving physiotheropy for a slight prolaps and weakened pelvic floor mucsles.
Contents
What is Your Pelvic Floor
Your pelvic floor is made up of a sling of muscles,ligaments and tissue. It runs from your pubic bone to the base of your spine.
What Does It Do
Your pelvic floor is there to support your bladder, bowel and uterus ( womb ).
It gives control over when you empty your bladder and bowels.
What Affects Your Pelvic Floor During Birth
After nine months of pregnancy and carrying all that weight on your pelvic floor it then has to stretch considerably for the birth. There are a few reasons why you may overstretch your pelvic muscles during birth.
- Pushing for a long time.
- A big head.
- A tear.
- A forcep delivery.
When To Start Your Exercises
As soon as you feel you can.It maybe the last thing you want to do, but this can aid you in your recovery. Pelvic floor exercises after birth can increase the blood flow to the perineum and this will help to reduce and bruising and swelling, it will also help to heal any tears and strenghten any over stretched skin too.It is important to start them as soon as you can to help strenghten up the support it gives to your bladder and bowels to prevent any leakage.
How To Do These Exercises
Breath in as normal and when you breath out pull up you pelvic floor muscles as if you was holding your wee or wind, hold this for about 5 seconds to begin with and increase to 10 seconds when this is easily achieved.You should aim to do these 5 times a day in sets of ten contractions each time, please remember to breath normally.
If you do have any problems with your pelvic floor support then please consult your gp,leakage is common but not normal after birth.You will be referred to a physiotherapist or continence nurse to access your situation.
--Kerryflump (talk) 04:03, 4 May 2013 (UTC)n.
