Pelvic floor exercises

You will hear several times during your pregnancy and afterward how important it is that you do your pelvic floor exercises. The muscles of the pelvic floor support the internal organs, including your womb, bladder and hack passage. Keeping these muscles in good tone will, therefore, help you during and after the birth – as they have to stretch sufficiently to allow your baby to come out and risen go back to their normal state afterward. If these muscles are weak, you run the risk of stress incontinence – leaking of small amounts of urine from your bladder when you cough, run, laugh or sneeze. This can occur in the last few weeks of pregnancy but is more common after the birth.

The basic pelvic floor exercise is very simple and you can do it anywhere, sitting, standing or lying. For most women, the problem is remembering to do the sequence often enough. You need to tighten the muscles of your front passage as if you were trying to hold on to urine when you are ‘bursting’ to go. Keep tightening, first vaginal area, then rectum, hold for four seconds, and then relax. Repeat several times, and repeat the whole sequence several times a day.

Learning basic relaxation will help you while you are pregnant, during the birth and afterward.

The easiest way to start learning to relax is to make space in your day for l0 minutes’ uninterrupted, quiet time. Lie down, and starting at your toes and feet, alternately tense and relax each part of your body, right up to your head. Don’t forget your shoulders, arms and hands, or your face (frown, screw up your face and then let it go). Keep your eyes gently closed as you are doing this. Some people find it helps to have some soothing music playing; others to focus on a beautiful image. In time, you will be able to use this technique whenever you feel stressed to help you regain your physical and mental equilibrium.

This technique is particularly useful in childbirth. Coping with contractions is easier if you are relaxed; it also conserves your energy.

Of course, there are other ways to relax. Simply making some time for yourself, even once a day, is important. In late pregnancy, you may be advised to rest with your feet up to help combat mild oedema (swelling or puffiness). You can even do this at work in the middle of the day Take some time to have a proper lunch break, away from your desk, rather than rushing around the shops and grabbing a sandwich. Ask your partner to do the shopping.

Take care to look after your other physical needs. Many women find their skin and hair look better than ever before in pregnancy – especially from about four or five months. If you have a tendency to oiliness, this is likely to lessen while you are pregnant to give you that healthy bloom that makes you look and feel good. If you find that your skin is dry, add oil to your bath and be generous with the moisturizer. Treat yourself to a good haircut shortly before the baby is born. It may make you feel better in the days immediately after the birth if your hair looks good, and you will find it difficult to make time for an appointment for weeks afterward.

Don’t be afraid to ask for help, particularly in the later stages. If asking a neighbor to pick up your toddler from playgroup – when he or she is probably going for their own child in any case – gives you ten minutes to put your feet up, then do so. Most people are only too willing to help. Remember that toddlers do not always need to be running around: after a busy morning at playgroup or with friends in the park, she may be quite happy to cuddle up on the sofa with you while you watch a video or TV programme together.