Pelvic Floor Muscles and its Exercises for Pregnancy

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Pelvic Floor Muscles and its Exercises for
Pregnancy
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Pelvic Floor Muscles 

• Pelvic floor muscles are the layer of muscles
  that stretches from the front of the pubic bone
  to the back of the spine. 
• They provide support to the urinary bladder,
  uterus, controls the bowel movements and also
  helps during the time of delivery. 
•  If these pelvic floor muscles become weak then
  it may become difficult for a woman to control
  both the urinary system as well as the bowel
  movements

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Pelvic Floor Muscles 

• By doing pelvic floor exercise during pregnant
  woman can strengthen her muscles. Pelvic
  floor muscle exercise will help the body to cope
  up with the developing baby. 
• Fit and healthy muscles will help in easy birth
  and reduces stress after pregnancy.

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Pelvic Floor Muscles 

• It is very important that you must keep your
  pelvic floor muscles strong because the hormonal
  changes after menopause may cause problems to the
  pelvic floor muscles. 
• If it happens then the uterus, bladder or bowel
  may sag down and is pushed towards the walls of
  the vagina.

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Causes of Weakening of Pelvic Muscles

• Pregnancy and giving birth of a baby creates
  stretch in the pelvic floor muscles.
•  Due to this stretch the muscles gets weak and
  unable to provide support to the pelvic organs.

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How to Find Pelvic Floor Muscles?

• Imagine and try yourself to stop the flow
  of your urine. You may feel like closing and
  lifting up both the front and the back passages.
  It seems to easy but while finding those muscles
  you have to keep in mind that
• You must not pull your tummy in.
• Should not squeeze both the legs together
• Do not hold your breath

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How the Pelvic Floor Exercise will Help?

• If you perform the pelvic floor exercises, then
  it will help you to protect from leaking your
  pee.
• When the pelvic muscles become strong it will
  help to support the weight of pregnancy and
  quickly heal the area of childbirth from anus to
  vagina.

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How to Do Pelvic Floor Exercise?

• When you are learning your pelvic floor
  exercises, you might end up holding your breath
  unintentionally.
• However, it may cause reverse effects as when you
  hold your breath while exercising, these muscles
  get relaxed whenever you cough or sneeze and may
  not help you in tightening of the muscles.

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Pelvic Floor Exercises

• There are 4 easy steps of doing pelvic floor
  exercises
• Sit or lay down in a comfortable position.
• Squeeze and try to lift the pelvic floor muscles.
• Tightly hold your muscles for a time period of 10
  seconds. Then relax and breathe normally.
• Repeat this exercise daily.

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References

• https//www.cordlifeindia.com/blog/pelvic-floor-mu
  scles-exercises-pregnancy/
• https//www.cordlifeindia.com/blog/pregnancy-fitne
  ss-tips/