by Manreet Sangha, DPT
Strengthening your pelvic floor during your first and second trimester
- The pelvic floor works in synergy with the respiratory diaphragm by implementing eccentric relaxation during inhalation and concentric contraction during exhalation
- Relax the pelvic floor muscles as you inhale
- Engage the pelvic floor muscles as you exhale 1. Inhale: Pelvic floor goes down 2. Exhale: Pelvic floor goes up
- How to perform a pelvic floor muscle contraction: 1. Imagine an elevator lifting your pelvic floor from the first floor to the second and third floor, then holding it for at least 5-7 seconds before relaxing 2. Think about pulling your underwear in 3. Think about bringing your sit bones together and lifting your perineum off the chair
- Perform at least 30-80 reps per day with the goal of holding each contraction for 10 seconds
- If you’re unable to hold for 10 seconds, begin with 3 second holds and work your way up
- Perform functional activity training to mimic daily life activities and situations: squeeze your pelvic floor before you cough or sneeze to train yourself to prevent any leakage
Please reach out for further guidance or to schedule an appointment with a physical therapist. For more on PT for birth preparation, check out the other part of this series:
Part 1: Relaxing Your Pelvic Floor
Part 3: Performing a Perineal Massage to Prevent Tearing During Birth
Part 4: Birthing Position Recommendations
