Pelvic Floor Exercises During Pregnancy: How to Prepare for a Smoother Birth

Pelvic floor exercises, often referred to as Kegel exercises, are an essential part of preparing for childbirth. These exercises strengthen the muscles that support your bladder, bowels, and uterus, which are particularly important during pregnancy. As your baby grows and the pressure on these muscles increases, keeping them strong can help ease discomfort, prevent complications, and potentially lead to a smoother birth. Whether you’re planning a home birth or delivering in a hospital, preparing your body with pelvic floor exercises can have long-term benefits.

In this article, we’ll explain why pelvic floor exercises are crucial during pregnancy, how they fit into your overall antenatal care, and offer guidance on how to perform them effectively. We’ll also discuss complementary practices such as prenatal yoga and antenatal massage to support your pelvic health and overall well-being as you approach labour.

Why Are Pelvic Floor Exercises Important During Pregnancy?

Your pelvic floor muscles support several important organs, including the bladder, uterus, and bowel. As your baby grows, these muscles are put under increasing pressure, which can weaken them and cause issues such as urinary incontinence, bowel control problems, and discomfort during sex. By performing regular pelvic floor exercises, you can strengthen these muscles, which can help to alleviate such issues during pregnancy and after birth.

Strengthening your pelvic floor can also make labour easier. A strong and flexible pelvic floor can improve your ability to push during childbirth, reducing the risk of tearing or the need for medical interventions such as episiotomies or forceps deliveries. Regular antenatal pelvic floor exercises may also help with postpartum recovery by preventing long-term pelvic floor dysfunction, such as prolapse.

When Should You Start Pelvic Floor Exercises?

Ideally, you should start pelvic floor exercises as soon as you know you are pregnant. However, even if you are further along in your pregnancy, it’s never too late to start. You can safely practise pelvic floor exercises throughout your pregnancy, during labour, and even after the birth of your baby.

Your antenatal appointments are a great opportunity to discuss pelvic floor health with your midwife or healthcare provider. They can offer guidance on how to do the exercises correctly and answer any questions you may have.

How to Perform Pelvic Floor Exercises

Performing pelvic floor exercises is simple, and they can be done anywhere, without anyone knowing. Here’s how to get started:

1. Find the Right Muscles

To identify your pelvic floor muscles, imagine you are trying to stop the flow of urine midstream. These are the muscles you want to engage when doing the exercises. However, don’t make a habit of stopping urine flow as part of your exercise routine—this can actually weaken the muscles over time.

2. The Basic Exercise

Sit or lie down in a comfortable position.

Tighten your pelvic floor muscles as if you are stopping yourself from passing urine or gas.

Hold the contraction for about 5-10 seconds, then relax for the same amount of time.

Repeat this process 10 times in one session.

Aim to do three sets of these exercises each day.

3. Short Contractions

In addition to the long holds, you should also practise quick, short contractions:

Squeeze your pelvic floor muscles as tightly as you can, holding for just 1-2 seconds.

Relax the muscles for a few seconds.

Repeat 10-15 times.

This mix of slow and fast contractions helps to improve both strength and endurance in your pelvic floor muscles.

4. Incorporate Pelvic Floor Exercises into Your Routine

Because pelvic floor exercises can be done discreetly, you can incorporate them into your daily routine. Try doing them while sitting at your desk, waiting for the bus, or watching TV.

Benefits of Pelvic Floor Exercises for Labour and Delivery

Pelvic floor exercises provide a range of benefits that can support a smoother labour and delivery experience. Here are a few key advantages:

1. Improved Control During Labour

Having strong pelvic floor muscles allows you to have more control over your body during labour. This can help you push more effectively and may reduce the risk of interventions such as forceps or vacuum extraction.

2. Reduced Risk of Perineal Tearing

A well-conditioned pelvic floor is more flexible and may help reduce the likelihood of perineal tearing during childbirth. Some studies suggest that women who perform regular pelvic floor exercises are less likely to experience significant tears that require stitches.

3. Faster Recovery After Birth

After giving birth, many women experience weakness in their pelvic floor, which can lead to problems such as incontinence. Regular pelvic floor exercises during pregnancy can help minimise this and promote faster postpartum recovery.

4. Prevention of Pelvic Organ Prolapse

By maintaining the strength of your pelvic floor muscles, you reduce the risk of pelvic organ prolapse, a condition where the pelvic organs drop down due to weakened muscles. This can occur after childbirth, but it is less likely if your muscles have been well-conditioned during pregnancy.

Complementary Practices for Pelvic Floor Health

In addition to pelvic floor exercises, there are other practices that can help support your pelvic health and overall antenatal fitness. These include prenatal yoga and antenatal massage, which can both help relax your muscles and prepare your body for labour.

Prenatal Yoga

Prenatal yoga is a gentle form of exercise that focuses on strengthening and stretching the muscles most involved in childbirth, including the pelvic floor. It also emphasises breathing techniques, which can help with relaxation and pain management during labour. Antenatal yoga poses such as the bridge pose, squats, and pelvic tilts are particularly beneficial for strengthening the pelvic floor.

If you’re new to yoga, consider joining a local pregnancy yoga class or following online resources that cater to yoga for pregnancy. Many women find that prenatal yoga complements their pelvic floor exercises by enhancing overall flexibility, balance, and strength.

Antenatal Massage

A gentle antenatal massage can also be a great way to relax during pregnancy, particularly as your body changes and you experience more tension or discomfort. While prenatal massage focuses on areas such as your back, shoulders, and legs, it can also help with pelvic floor relaxation, especially in the later stages of pregnancy.

Massage for pregnancy has been shown to reduce stress, relieve muscle aches, and improve circulation. These benefits not only make you feel better but also contribute to better pelvic health by reducing the tightness that can develop in the muscles surrounding the pelvis.

What to Expect from Your Antenatal Care Team

Your antenatal care team, including midwives and doctors, will be an important resource in supporting your pelvic health. During your antenatal checkups, your midwife can advise you on pelvic floor exercises and check your progress. If you have any concerns or difficulty performing the exercises, they can refer you to a specialist, such as a physiotherapist, who can offer further guidance.

Antenatal classes often include information on pelvic floor exercises and other ways to prepare for labour. These classes are designed to give you a comprehensive overview of how to care for your body during pregnancy and how to support a healthy birth. If you’re unsure about which classes to attend, look for antenatal classes near me or ask your midwife for recommendations.

How Often Should You Practise Pelvic Floor Exercises?

The frequency with which you perform pelvic floor exercises is key to reaping their full benefits. Aim to do your pelvic floor exercises at least three times a day, completing both long holds and short contractions. Consistency is important, and many women find it helpful to set reminders on their phone or tie the exercises to daily activities, such as brushing your teeth or having a meal.

Remember, it’s important not to overdo it. Pelvic floor exercises should not cause discomfort or pain. If you experience any issues, speak to your midwife or antenatal clinic for advice.

Conclusion: Preparing for a Smoother Birth with Pelvic Floor Exercises

Pelvic floor exercises are a simple yet powerful way to prepare your body for childbirth. By strengthening the muscles that support your uterus, bladder, and bowels, you can improve your labour experience, reduce the risk of complications, and aid in postpartum recovery. These exercises, along with complementary practices like prenatal yoga and antenatal massage, can enhance your overall pelvic health and well-being during pregnancy.

Speak to your midwife or healthcare provider during your antenatal appointments to ensure you’re practising the exercises correctly, and don’t hesitate to reach out for additional support if needed. Regular pelvic floor exercises are an important part of your antenatal care plan and can help set the stage for a smoother, healthier birth experience.