PROTECTING PREGNANT PELVIC FLOOR & CORE

The inner cylinder of core muscles comes under considerable stress during pregnancy (and birth). Keep all core muscles strong with suitable pregnancy exercise and regular PFM lifts.  Your core gains great benefits by changing some of the ways you use your body with regular daily habits.

Ways to maintain core, floor and trunk stability

  • Tall posture during work and activity. Keeping a long spine switches on the automatic low level muscle action of your floor and core muscles to strengthen their endurance.
  • Definitely exercise your PFMs most days and lift these muscles before you pick up, sneeze or cough. If you’re uncertain about how to use your PFMs CLICK HERE to discover your PFM action
  • Make a habit of bending from your hips and knees, keeping your spine flat and head tall to keep floor and core muscles switched on.
  • Avoid getting out of bed by sitting up from lying on your back. Roll onto your side and push up with your arms as you lower both legs over the side of the bed.
  • Give abdominal sit ups and double leg lift exercises a complete miss. Prevent abdominals from further separation by avoiding lying back over a fitball and sitting up. Speak with your yoga or pilates teacher about alternatives to some poses that stress the abdominal separation.
  • Wear a support garment (such as Recovery Shorts) or a sacroiliac joint belt/wrap to protect pelvic joints that are achy.
  • Eat more vegetables, fruit and whole grains and add extra fiber and fluid if you start to strain with bowel emptying. Sometimes nausea, vomiting, loss of appetite or some iron supplements cause constipation during pregnancy.
  • Exercise with both feet on the ground if you feel any twinges of pelvic joint or muscle pain. Avoid bouncing activities to lessen downwards impact on your pelvic floor. Enjoy pregnancy exercise that is slower and controlled and avoid strenuous exercise and sudden bursts of activity.
  • Refer to Hold It Mama for suitable exercise programs and pelvic floor exercises.