The Benefits of Pelvic Floor Physical Therapy During Pregnancy
While not every pregnancy will need pelvic floor physical therapy, the more knowledge you have, the more you can help yourself and optimize your pregnancy.
In some cases, even when you do not have symptoms (such as pelvic pain or urinary incontinence), there are exercises you can perform throughout your pregnancy to decrease your risk for developing these types of symptoms, or at least minimize them (as there is no guarantee that everything can be 100% prevented).
Here are some general exercises that are safe for most pregnant individuals to do. Of course, it is always encouraged to consult with your physician (especially your OBGYN) prior to starting any exercise program, just to be sure it is safe for you (as every individual is different, as well as every pregnancy).
Kegels During Pregnancy
You may notice the instructions for the exercises listed refer to “Kegels”. You can still benefit from the exercises if you don’t include Kegels. However, there is a benefit to including them if done correctly.
How do I know if I’m performing Kegels correctly?
- If you don’t know what a Kegel is, chances are, you may not do them correctly.
- If you do know what a Kegel is, there’s a roughly 40% chance that you could be doing it wrong.
Why does it matter if I can do a Kegel “the right way”?
As with any exercise, proper form gives you the best advantage for the exercise. In some cases, doing a Kegel incorrectly can actually make some symptoms worse.
The best way to know if you are doing a Kegel the correct way is to have a pelvic health provider observe you performing one.
- This can be done ‘externally’ (without removing any clothing), but is better confirmed with direct observation of the vaginal opening (no internal exam is necessary, but it can provide information about your muscle strength if this is something you want more information on).
- If you are comfortable/confident enough (in your observation skills), you can also try to use a mirror to observe yourself performing a Kegel and notice if the vaginal opening is “puckering” (or closing and pulling away from the mirror) when you Kegel- this is the correct way to do it. If you find yourself holding your breath and notice the opening is “bulging” (or opening and coming towards the mirror) when you Kegel, this is not correct. Long story short, a Kegel is a “tightening” of the pelvic floor muscles.
- In addition, you may find the information on this link/website helpful: https://lluh.org/sites/lluh.org/files/docs/Kegel%20Instruction.pdf
The Importance of a Strong Pelvic Floor During Pregnancy
At the end of the day, the pelvic floor muscles are an important part of the core and are directly involved in the delivery of your baby, as well bowel and bladder control. If you have any doubts or questions about your body and these muscles, consider asking your OBGYN for a referral to pelvic floor physical therapy. Even a single visit can be incredibly valuable! Arizona Orthopedic Physical Therapy in Buckeye has Pelvic Floor Physical Therapy, and we’re ready to help!
