Pelvic floor health

Your pelvic floor is a combination of muscles in your pelvis which act as a hammock, supporting your bladder, bowel and uterus. Due to the extra pressure on your pelvic floor during pregnancy and birth your pelvic floor muscles will likely be weakened. You might experience less sensation when you need to empty your bladder which can lead to incontinence. Your pelvic floor muscles should steadily improve, but you can aid your recovery with pelvic floor exercises. If you are having trouble controlling your bladder after having your baby then you may need to see a physiotherapist, speak to your midwife or GP about this and they will be able to refer you. 

How to do pelvic floor exercises

You can start your pelvic floor exercises as soon after birth as you feel comfortable. You may find it difficult to do to begin with as the muscles can feel weaker than usual but with time you will notice you will be able to hold them for longer and feel more sensation.

It can help to imagine there is an internal hammock between your vagina and your bottom that you need to pull up and hold. Initially, try and hold your pelvic floor muscles for up to 10 seconds, release and repeat 10 times. You may find you can only hold them for a few seconds to begin with but you will find you can hold it for longer the stronger they become. Try and do this twice a day. It can help if you associate it with a daily activity you do every day such as brushing your teeth or feeding your baby. 

For more guidance on how to do your pelvic floor exercises ask your midwife at your next appointment and she will be able to refer you to the free Squeezy App.