Exercise & Wellness

Important Considerations in Pregnancy and Postpartum

1. Perform Kegel exercises on a regular basis. *

 Kegel Exercises

The pelvic floor is a group of muscles attached to the pelvis, the coccyx, the lower pelvic sides and the public bone. These muscles act as a hammock to support all of your pelvic organs, including your uterus and bladder. These muscles are always under pressure but this pressure intensifies under the weight of an enlarged uterus during pregnancy.

Sphincter muscles surround the passages of the anus, vagina and urethra through the pelvic floor. During and after pregnancy, it is extremely important to keep the pelvic floor and sphincter muscles in good shape, otherwise, the added pressure of the uterus can create strain.

Benefits of Kegel Exercises

1.     Toning the vaginal muscle helps to form a firm and elastic canal for childbirth.

2.     Decreased risk of bladder problems.

3.     Decreased risk of hemorrhoids.

4.     Improved sexual arousal.

Kegel Exercises (from The National Association for Continence)

Type 1: Endurance  - Type 1 works on the holding ability of the muscles.

Slowly tighten, lift and draw in the pelvic floor muscles. Hold to a count of five and exhale while tightening. At first, you may only be able to hold the contraction for one to two seconds. However, over a period of weeks, the holding ability of the muscles will increase to a count of ten seconds.

Rest for ten seconds between contractions 

Type 2: Strength  - Type 2 is a quick contraction. It works the muscle that quickly shuts off the flow of urine to prevent incontinence.

Tighten the muscle quickly, lift and release to a count of 1-2 seconds.

Start with a set of ten repetitions and perform them two or three times per day.

Progress over time to do a total of 80 repetitions scattered throughout the day.

It is important to commit yourself to both the repetition and the regularity of the above exercises in order to achieve a positive outcome.

2. Be nice to your feet:

• Wear flat-heeled, supportive shoes and avoid walking barefoot.
• To decrease swelling in feet and legs, wear maternity support hose/stockings. It is best to put them on before getting out bed in the morning.

3. Be nice to your back. To prevent back pain and soreness:

• Maintain proper posture and good body mechanics at every opportunity * 

• Invest in maternity underwear that fits and supports your growing belly, as well as maternity bras that pull shoulders back and down, promoting improved posture.
  
  

• When possible, avoid sitting or standing for prolonged periods. If sitting for long periods is unavoidable, use a lumbar support such as a towel roll or cushion to promote proper posture and improved comfort.
  
  
• When standing, alternate resting one foot on a box, stool, low shelf, etc. to decrease pressure over the back and help to maintain proper posture.
  
  
• Keep stress to a minimum. Get a massage from a qualified therapist, practice meditation, deep breathing and yoga. Also participate in a monitored and safe exercise program to maintain strength, flexibility and endurance, if cleared by your physician.

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