Prenatal Yoga: Pelvic Floor in Pregnancy

prenatal yoga classes dublinStrengthening your Pelvic Floor during Pregnancy

Ok ladies, just 2 places remaining in Prenatal yoga class on Saturday mornings at 11am in Kerin Physiotherapy, Saggart, Co. Dublin.

In the prenatal yoga class one of the things we spend a significant amount of time on is strengthening the pelvic floor.
The reason we do this is because it supports your bladder, bowel, and uterus (womb), and gives you control over when you empty your bladder and bowel.

If you picture the area of your pubic bone at the front of your body to the base of your spine at the back, this area is protected and covered by your pelvic floor which is made up of layers of muscles, ligaments and sheet-like tissues that stretch like a supportive band to protect this area.
The pelvic floor can be compared to a trampoline due to its ability to stretch in response to weight gain/loss. However, if it bears weight for an extended period (as during pregnancy) with the increased pressure on the P.F your muscles and tissues can weaken and become overstretched.

pregnancy yoga dublinAs your pregnancy develops and your baby grows the P.F comes under severe pressure from the increased pressure being placed on it. The P.F muscles acts as the main support for your uterus (womb) and giving birth stretches the muscles of your pelvic floor – the muscles that keep your bladder closed.

The most common problem during pregnancy from weak pelvic floor muscles are that you can’t stop your bladder from leaking. This leaking happens mostly when you cough, sneeze, lift or exercise, you may also find that you can’t wait when you want to pass urine. Many pregnant women suffer from constipation which further strains the pelvic floor muscles.

It is important to note that even if you are not suffering from stress incontinence now you should be doing these exercises regularly – definitely a case of prevention been better than the cure!!


yoga classes for pregnant women dublin


Also, this is not exclusive to pregnancy and should be practiced by everyone – men, women of all ages. And again even if you are not suffering symptoms now and you want to prevent these issues as you age it is important to include pelvic floor exercises into your regular routine. And the great thing is they can be done any time… while in the gym, driving, at work, and no one will ever know

Problem arising from a weak pelvic floor:

  • Incontinence
  • Constant urge to go to the toilet
  • Difficulty emptying your bladder or bowel
  • A prolapse
  • Pain in your pelvic area,
  • Pain during sex.

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