During pregnancy your body goes through immense changes so your baby can grow.

It can be difficult to decipher what is a normal change and when you should seek support.

Changes happen to your bladder, bowel and vagina as your pelvic floor muscles have more pressure

What is the pelvic floor ?

The pelvic floor muscles are a group of muscles that span the exit of your pelvis. They attach from the pubic bone ( which is at the front ) to the coccyx bone ( this is placed at the back). The pelvic floor do the following:

- Control : Help you pass urine, wind and stools

- Sexual function: Help improve sex by increasing your sensation, grip and orgasm.

- Stability: Help keep your hips and pelvis strong

-Support: They act like a hammock to support your pelvic floor organs.

Your pelvic floor muscles are a group of muscles that span the outlet of your pelvis. They attach from the pubic bone at the front, to the coccyx bone at the back, forming the floor of your pelvis. Pelvic floor muscles have the following uses:

• Control - They help you to control wee, wind and poo.

• Support – They act like a hammock to support your pelvic organs (bladder, womb and bowel) and keep them in the correct position.

• Sexual function – They can help improve sex by increasing your sensation, your grip and orgasm.

• Stability - They help to keep your pelvis and hips stable.

Pelvic floor myths

There are lots of myths regarding the pelvic floor post birth and women may not seek help with pelvic floor problems. These include:

"Its normal to wet yourself after birth"

"Its too intimate I feel embarrassed"

"I am too busy to complete any exercises"

" No-one has spoken to me about the pelvic floor I do not know what it is"

"Everyone wets themselves after having a baby"

Pelvic Floor Exercises

It is recommended that you should do daily pelvic floor exercises during and after pregnancy.

This reduces the risk of any complications throughout the pregnancy and beyond.

Pelvic floor exercises can be completed in any position. It is important that you find one that suits you.

How?

Try to imagine that you are stopping yourself from passing wind and urine at the same time. You should be able to feel your pelvic floor lift.

Do not hold your breath or clench your glutes (buttocks).

A gentle tightening in the tummy may be felt and this is totally normally. This is your deep stomach muscles working to help the pelvic floor.

How?

Short Squeezes

Quickly squeeze the pelvic floor muscles and immediately relax them.

Always allow muscles to fully relax before returning to the next squeeze

Long squeezes

Your Pelvic floor exercises should include some long squeezes

Squeeze and hold, then release

Repeat and rest until you feel your muscles are tired.

How Often Should I do Pelvic Floor Exercises?

Try to complete pelvic exercises 3 times a day. You can build up to 10 long squeezes for 10 seconds and 10 short squeezes.

You may need to build gradually as muscles get stronger.

You should notice a different at around 3-5 months

You may find the NHS squeezy app useful to support you with your daily pelvic floor exercises.

Pelvic Floor Dysfunction (PFD)

Pelvic floor dysfunction (PFD) is a term for a group of conditions caused by the pelvic floor not working as it should.

Pelvic floor and exercise

If you return to gentle exercise post delivery, you can incorporate pelvic floor exercises with your exercise class.

Your instructor will be able to guide you on this and help with your breath work to encourage your pelvic floor to engage.