Pelvic Floor Training During Pregnancy: Benefits and Tips

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Pelvic Floor Training During Pregnancy: Benefits and Tips

During pregnancy, a woman's body undergoes significant changes, and one area that deserves special attention is the pelvic floor. In this article, we will discuss why it is important to train your pelvic floor during pregnancy, how to do it, and some useful tips.

Why You Should Train Your Pelvic Floor During Pregnancy

  1. Strengthening the Pelvic Floor: The pelvic floor muscles bear the weight of the growing uterus and baby. By training them, you can strengthen and support these muscles.

  2. Reducing Incontinence: Pelvic floor training can help prevent urinary incontinence, a common issue during pregnancy.

  3. Preparation for Labor: A strong pelvic floor can be useful during the pushing stage of labor, where the muscles need to relax and contract.

  4. Reducing Perineal Trauma: Studies suggest that pelvic floor training can reduce the risk of perineal tears during childbirth.

How to Train Your Pelvic Floor

  • Pelvic Floor Exercises: Learn the proper technique for contracting and relaxing the pelvic floor muscles. This can be done using Kegel exercises.

  • Professional Guidance: Consult a midwife, gynecologist, or physical therapist for professional guidance and to create a personalized exercise plan.

  • Pelvic Floor Trainers: Consider using pelvic floor trainers like "My Own Filo" under the guidance of a professional.

How Often and for How Long to Train

  • Daily training is often recommended.

  • Start with short exercise sessions and gradually increase the duration.

Alone or with Your Partner

  • Pelvic floor training is typically an individual exercise, but your partner can encourage and support you to train consistently.

What Happens If You Don't Train

  • Not training the pelvic floor can increase the risk of incontinence and other issues, both during and after pregnancy.

In conclusion, pelvic floor training is essential for a healthy pregnancy and childbirth. It can strengthen the muscles, reduce incontinence, and aid in childbirth. However, it is crucial to do this under professional guidance and with attention to your individual needs.