Pelvic Floor Exercises Is Must For Every Women

Where is the pelvic floor region and how does it have an immense contribution to pregnancy.

The pelvic floor is a chuck of tissues, ligaments and muscles that extend from the pubic bone in the front all over to the bottom of your vertebrae in your back. It’s just like a trampoline, it can expand with the increase in weight and  compress back to original size once the weight is off, but the most important part the pelvic floor is it carries the womb weight around for a longer duration like pregnancy.

Pelvic floor is a control mechanism of the body which controls the bladder and bowel flow, and it is the support system to the uterus or the womb. During pregnancy, it is very crucial to have a strong pelvic floor to be able to manage and bear the weight of the growing womb. It is noted that the pelvic floor muscles start getting weaker around the 4^th month; a weak pelvic floor neither will be able to control the excessive bladder flow.

Constipation being a major problem in pregnant women could lead to further weakening the pelvic floor muscles. Doing proper and regular pelvic floor exercises can give your pelvic region a huge support and strength to carry the extra weight of pregnancy as well as deal with frequent urination and control unnecessary embarrassing leaks. After delivery a strong pelvic floor will help the soft tissues between the anus and the vagina to heal faster and get back to their normal mechanisms faster.

To do the right pelvic floor exercise you need to first identify the right muscle, to do that once try and control yourself from urinating the muscle that contracts the most at this time is the one which you need to work on. Though controlling your urine only to find out, not as a fun thing, it's not good to unnecessarily try and control your urine as it puts excess pressure on the bladder and uterus. Once you have found your pelvic floor you can begin your workout, make sure you do it only for 30 minutes at one time and not more.

These exercises can be done sitting or standing.

First and simplest way to do pelvic floor exercise is to hold that muscle tight begin with squeezing the muscle  for 3 to 4 seconds then go up to 10 seconds gradually . You can begin with 5 stretches and can go up to 10. Between each compressing of muscle make sure you rest for 5 seconds at least. Rest between each stretch is vital. If you tend to leak while coughing, laughing, sneezing or even bending at that time also this exercise can be done, it will prevent you from leaking and also will strengthen the muscle while doing so.

During pregnancy this exercise can be done safely for as long as you want, but also best is to check with your health care expert about the duration and number of times it's good for you. For the rest women who have a bladder control problem keep doing it for as long as possible as it will only make your muscles stronger and give you better support.