These are simple pregnancy guidelines that we put together some years ago.
The only thing we would change, is to add your Pelvic Floor training, on a daily basis!
How to do this:
- If you have no previous pelvic floor problems, start standing. Everyone else starts lying down.
- Take a deep, relaxed breath in, and then exhale, squeezing in and up with your pelvic floor as you do so.
- Progress from lying down, to sitting, to standing, to moving, always squeezing up as you exhale.
The exhale is important. Think about when you are most vulnerable… when you laugh, sneeze, lift. All these things involve breathing out – that is when the most pressure will be placed on your pelvic floor. In addition, by linking your squeezing to your breathing, you have a greater chance of making your pelvic floor contract “unconsciously”. That is, you don’t have to think about it for it to work. That would be handy wouldn’t it!?
These further guidelines are for when you are training generally. Do the squeeze and breathe even whilst lifting weights, walking on the treadmill, or playing with your other kids.
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