Pelvic Floor Exercises

[AliBaby]

I havent really been doing pelvic floor exercise (maybe 4 times in the last 16 weeks) and am worried as I read in a book that you should do them daily so that the muscles dont become weak after birth.
How often does everyone do these?
How many at a time would you do?
Did anyone not really do them and not have any problems after the birth?

[Laranna]

I was doing pilates and antenatal aqua aerobics and did pelvic floor there so at least twice a week. Haven't gone back to pilates yet but doing post natal aqua aerobics and do them there. I also do them when feeding DS and whenever I remember, while I'm vacuuming, doing dishes, ironing....I'd say I'd probably do them 3-4 times a day now, maybe more, a few minutes each time...

[MantaRay]

I would do them as often as you remember. Try and associate it with something so that you remember. Say in the shower, or whenever you are in the kitchen, or when you are sitting in the car etc (or all of the above). Each pg will weaken the muscles a bit so it's really important to do them. If you don't remember every day I wouldn't worry too much, but do them as often as you can.

[DiannaQ]

Does anyone know how many you should do and is there a special technique - i.e. hold for 5 seconds let go for 5 seconds??

[C~Q]

I do them every night in bed and for some strange reason I hold them for 12 seconds six times then 6 seconds 6 times! Some people have told me to hold them on and off very quickly, others said hold for 20 secs

I wish I had done them with all my pregnancies (only started doing them at the end of the last one) as now I have problems at the gym when i'm doing plyo lunges, scissors etc. So make sure you do them they're really, really important!!

[*Beema*]

I just had my post birth checkup with my Ob and she tested mine There was no cheating there!

There were three different exercises to do:

1. draw in and hold for 20 seconds
2. draw in for 3 seconds release for 3 seconds
3. draw in partially pause then scrunch and hold then release

Each repeat 6 times twice daily, now I just have to do them every couple of days, I usually do them while sitting in traffic!!

Do them as often as you can, as you want things nice and firm after... or you might have to "Depend" on alternative protection from leaking!!!!

Oh yeah I passed with flying colours

[Laranna]

I usually hold them for as long as comfortable, then release. I'll also try and do it with breathing. So, breath in, then on the breath out draw the pelvic floor up, then release on the breath out.

Also, if you think of it as an elevator and hold it at each "level" to let people out LOL...that's how we do it in pilates

[Heaven]

jeez, I can't hold them for very long!! Better get practicing, lol.

[Shanti]

Thanks for reminding me!!!

[Curly]

Just to reassure you - I wasn't very good at doing mine during my first pregnancy and I had no problems with incontinence afterwards (and I had a big baby with a forceps birth). For about a month after the birth I did find that when I had to go I had to go pretty quickly, I couldn't hang on for too long but this resolved itself fairly quickly. I tried to remember to do them while I was breastfeeding. When I had my 6 week check with my OB he checked them and was pleased I could isolate the muscle perfectly, just told me to keep up with the exercises.

Just start doing them now, it's not too late by a long shot! I'm 36 weeks into my second pregnancy now and I try to do mine in bed at night before I go to sleep. I try and hold on for 10 seconds then release for 5 seconds and do that 10 times, then do 10 quick repetitions. I do this whole set 3 to 5 times, depending on how tired I am. I am finding with this pregnancy I am running to the loo a lot and I don't remember it being quite like this with DS so it's a great habit to get into. Really should be like brushing your teeth, something that you don't even think about. Not to mention it's better for you when you DTD.

[satya]

I did do them but not regularly prior to the birth. I had a couple of little accidents towards the end of my pregnancy - like I'd feel the need to go but I'd start before I could get there (and my house is small so it's not like I had to walk far). Very embarassing, but luckily no-one was around when it happened.

I pretty much didn't do them at all after the birth (for the first 6 weeks) because of pain from my stitches. I just couldn't manage them. I haven't had any issues but I am not capable of holding onto a wee if you know what I mean. I haven't had any accidents but I have to go straight to the loo if I feel the urge.

I have been told by a continence nurse (let's face it, she must know what she's talking about) that it's very important to do the exercises or you could pay for it when you get older.

[Curly]

I have been told by a continence nurse (let's face it, she must know what she's talking about) that it's very important to do the exercises or you could pay for it when you get older.

That's because incontinence can be the deciding factor in putting you into a nursing home earlier than you would otherwise need to.

At least, that's what the physio at the hospital told us in a group class.

I have heard that you can tell if your pelvic floor is in good shape by inserting two fingers into your vagina and then tightening your pelvic floor. If your fingers feel like they are being gripped by a wide band you are in pretty good shape. If it only feels like a narrow band, you have some work to do.

[SSmiles]

I'd say definitely make sure you do them... I am 32 weeks along in my second pregnancy (had an episiotomy with DS) and am in all sorts of trouble now because I didn't do them regularly enough. Paying for it now but I'm trying to do them religiously now to try and at least slow down any damage. I wish I'd known how important it really was (yeah I was told 'make sure you do them' and 'it's really important' etc but it just didn't seem to matter that much then since I didn't have any problems).

[gypsy79]

I have been trying to do them fairly regularly (most days, a couple of times a day), and have been doing pilates too, so hopefully I won't be in too bad a shape.

But, I really learnt the importance of this a few weeks ago when I had a cold. I ended up with quite a bad cough and for the first time in my life had a few little 'accidents' during coughing fits, especially towards the end of the day when the muscles got tired. Nothing major, just a few little dribbles, but it really brought home to me that I don't want to be like that permanently!

[lilcosmo]

I would like to know how many of you started doing your pelvic floor excercises whilst reading this thread... I know I did

[Alan]

You should do your pelvic floor exercises. If you ever see a uterine prolaps then you would do your exercises every day and probably all day.
I have a guide describing how to do your pelvic floor exercise, if anyone would like a copy email me.
alan@yourmidwife,.com.au

[queenbee]

i did them now and again but not every day. i had a natural birth. i don't have any issues with my pelvic floor muscles after birth, no problems here. i guess everyone is different though

[mellys bubby belly]

yikes, I'm feeling a bit paranoid now! Ive done them on and off, but probably not as regularly, or for as long as I should be, and I don't even know if I'm doing them right! I'm 34 weeks and haven't had any 'accidents' when coughing or sneezing, but in saying that, i haven't had bubs yet, so could be worse afterwards.

and lilcosmo..yep I'm trying to do 'em right now