5 Best Exercises To Strengthen The Pelvic Floor During Pregnancy
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- Опубліковано 15 лип 2024
- Prepare for pregnancy, delivery and newborn life with Belly Strong Mom's Guide: bellystrong.com/product/guide...
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The pelvic floor muscles are generally weakened through both pregnancy and delivery. Starting to work on your pelvic floor strength early on in pregnancy can help prevent issues like incontinence (leaking urine) later on, and also help with recovery after birth. In this video we go through how to correctly contract your pelvic floor with kegel exercises, and also a few core exercises to strengthen the muscles that work together with the pelvic floor to provide stability to the pelvis, hips and back.
It's important to note that not every women will have a weak pelvic floor. If you're experiencing things like pain in the pelvic region with urination or sex, painful spasms, or difficulty keeping your urine flow going, your pelvic floor may be too tight. In this case, kegels are not for you. Instead you'll want to focus on relaxing and lengthening the pelvic floor. A physical therapist who specializes in pelvic floor dysfunctions can assist you in creating an individual treatment program.
Belly Strong is one of the best free online prenatal exercise programs out there. You’ll find prenatal workouts for the first trimester, second trimester and third trimester all in one place. They are a great way to guide you through exercise during pregnancy.
We also have videos covering pregnancy advice for things like pelvic girdle pain, low back pain, constipation, core training for pregnancy, stretch marks, carpal tunnel syndrome, and so much more.
Most of our pregnancy workouts use bodyweight and prenatal pilates moves, while also including safe pregnancy exercises for cardio, the core and general fitness. Enjoy full-body prenatal workouts from the comfort of your own home with no/minimal equipment needed. Your search for a comprehensive online prenatal fitness plan for your pregnancy ends here.
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Just a note that this video is not a substitute for a medical diagnosis or individual medical advice, and you may benefit from seeing a professional for an individual diagnosis and treatment program if you are experiencing any issues.
0:00 - Intro
0:10 - What is the pelvic floor?
0:55 - The effects of pregnancy on the pelvic floor
2:17 - When NOT to strengthen your pelvic floor
2:53 - Slow kegels
4:26 - Quick kegels
6:29 - Pelvic tilts
7:29 - Pelvic tilts with leg lift
9:00 - Pelvic tilts with thigh squeeze
9:38 - Pelvic tilts with thigh squeeze + bridge
0:10 - What is the pelvic floor?
0:55 - The effects of pregnancy on the pelvic floor
2:17 - When NOT to strengthen your pelvic floor
2:53 - Slow kegels
4:26 - Quick kegels
6:29 - Pelvic tilts
7:29 - Pelvic tilts with leg lift
9:00 - Pelvic tilts with thigh squeeze
9:38 - Pelvic tilts with thigh squeeze + bridge
Browsing n browsing n finally come across a woman of color 🙌🏽👑👌🏽 thank you -24 weeks 🥰
You’re welcome 😊
So glad I came across your videos, especially this one! You’re doing awesome!
Ah thank you! And I'm so glad if you've found the videos helpful :)
Thank you so so much for these!!!
You're welcome!
Can I do this exercises at any point of the pregnancy?
As long as your pregnancy is low-risk and there are no issues, you should be able to do these at any point during pregnancy!
When we need do this exercises before Breakfast or after Breakfast?
Either is okay, but if you've had a big breakfast it may be best to wait 30min or so!
Hello. I have palvic floer weeknes problam . can i consive pregnancy ?
I wouldn't imagine you'd have an issue conceiving, but seeing a pelvic physiotherapist can definitely be helpful if you are experiencing any problems related to pelvic floor weakness!
I had two preterm birth if it is okey for me to do i am 21week pragnant now
I'd hesitate to give you any advice, but I'd recommend checking with your doctor!