And squeeze….

Pelvic floor exercises are big news for pregnant women and beyond. I’m still doing mine and Lacie is coming up to seven months – You can’t do enough.

In the early days when she was first born, I downloaded an app, called My Pff, and always did the recommended programme from the app every time I fed her. It soon became habit and when I went for my 8 week checkup with my doctor and she asked me if I was doing my pelvic floor exercises, I told her about the app and my pelvic floor schedule. She said it was a fab idea and that she would pass it on to other mums. Hopefully she did.

So what are pelvic floor exercises and why are they so important?
The pelvic floor muscles form a sling-like band that surrounds and forms the base of your vagina, anus and urethra,” explains Hugh Hanley, National Personal Training Manager at Virgin Active. “These muscles also support all your abdominal contents, and your baby will pass through them as he or she is born. Strengthening these muscles is an extremely worthwhile and important activity.”

How to do Pelvic floor exercises: 
1.       Gradually tighten the muscles that you use if you want to stop the flow of urine when going to the toilet.
2.       Try to do it without holding your breath, squeezing your buttocks together,
3.       Hold the squeeze for several seconds and then relax slowly.
4.       Now pull the muscles up tight and fast. Then relax. Then tighten them quickly again. Use clenching and opening your fist as a visual tool to help you imagine the movement.

When I’m doing moves like glute bridges in the gym, I always make sure I  pause at the top to engage my pelvic floor or when I’m doing squats I make sure I ‘zip’ up at the top to get that engagement. You can also do them whilst watching the TV, cleaning your teeth, or reading this post (try and stop yourself!) You really can’t do too many. Now off you go…squeeze!!!

Screen Shot 2014-08-19 at 19.19.04

Advertisements