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Pelvic floor in pregnancy
What are the pelvic floor muscles and what are their importance?
How does the load on the pelvic floor have?
How can pelvic floor exercises help me?
How do I know pelvic floor muscles?
How can I master the technique of this exercise?
How many times do I need to exercise my pelvic floor muscles?
What are the additional information I should know, too?
What are the pelvic floor muscles and what are their importance?Pelvic floor muscles stretch from the pubic bone in the front part of your body and even the basis of the spine in the back. It helps to carry your bladder (urinal), uterus and bowel in place. It also gives you the power of control when your bladder and you're out Tafrgan stool (feces).During pregnancy, stretch these muscles, and the result will be leaking a little urine when Tkahin (Tsalin) or Tatsin. This is called incontinence or urine leakage may continue after the birth of your baby. Get about a third of new mothers known as "urinary incontinence after childbirth."
Can result in weakness or damage in the pelvic floor injury to the bladder to fall later in life, usually after menopause when the pelvis moves down and presses on the walls of the vagina. Show symptoms of decline in the bladder to the four out of 50 women over the age of fifty. However, there is much you can do now to protect the bottom of your pelvis.How does the load on the pelvic floor have?Pregnancy may put a lot of pressure on the pelvic floor muscles, which can become weak and vulnerable and expansion in the early period in the 12th week of pregnancy. The sets constipation, a common condition among pregnant women, more pressure and stress on the bottom of your pelvis.How can pelvic floor exercises help me?If it is to do pelvic floor exercises correctly and regularly, Vsthmik of urinary incontinence during pregnancy and after the birth of your baby.Experts say that all women learn these exercises during the first pregnancy. Unless one knows you on how to do pelvic floor exercises during antenatal classes, Astvsra about it from the midwife in the next visit.
May help the pelvic floor muscles strong and good on the following:
Carrying extra weight gained during pregnancy
Shorten the second stage of labor when your baby Tdfien abroad
Healing of the area between the anus and vagina after birth, by increasing blood flow to
How do I know pelvic floor muscles?Imagine that you are trying to arrest out of the wind (gas) and at the same time cut off the flow of urine by the end. What is your sense of the situation between the squeeze and lift, as if you are carrying to the top and to the inside on the Hungarian front and back of course.Some women feel exercise is happening in the front, while the other class is more about the rear. Pays little attention to this issue because the foundation is that drank the traction at least in one of the two regions, indicating that you are doing an exercise the pelvic floor.
It sounds easy, but his mastery means that you have the time and lift without:
Tzhba your abdomen inward
Tasra your legs together
Cheddi buttocks (Ulkiplan)
Thbsa breath.
When trying to do pelvic floor exercises for the first time, it is advisable to start the treatment within a comfortable position, for example, to lie down in a quiet place, which may help you to sense the position the muscles of the pelvic floor. Once you know how to do exercise in this situation, Try in a sitting position.How can I master the technique of this exercise?While Tbaharin exercises the muscles of the pelvic floor, you may find your breath and you Thbsin Tasran. You learn the normal breathing exercise and you're, when you Tkahin (Tsalin) or Tatsin, you Taatnevsan strongly. If you can tighten your muscles and you Thbsin breath, when they Strteje Tkahin will not stop the incontinence.
To get round technical exercise correctly, try to do the following:
Put one hand on your belly and the other hand on your shoulder. A normal respiratory four to five times.
If your breathing relaxed, you will find that the hand placed on your abdomen may be moved up and down over the hand above the shoulder. Unless this happens, try to prevent the movement of your shoulders and let your abdomen rise and fall naturally.
Slowly pull the female genitalia to the top and to the inside while Tzvrin (you're out air from your lungs). While tasking, not to the top of Tzhba Tdatrin so strongly to holding your breath. Start with a constriction or contraction of the spectrum even Taatgueni coordination between the crunch and exhale.
Try imprisonment constriction or contraction for a few seconds while breathing Twasalin Zvera and breathe as usual.
You may feel that the lower stomach muscles tight, there is nothing wrong with that. If you Chdan muscles of the upper abdomen (above the navel), it means you are trying too hard! Go back to the breath and repeat the exercise again from the beginning.
You have to Taattalaaa to adjust and the imprisonment of the pelvic floor contraction for 10 seconds and you Taatnevsan normally. If I lose control of your breathing, stop and Repeat the exercise.
When are able to do the basics of exercise, you can add the movements of clouds to the top fast. First, make sure you are relaxed and when Taatnevsan Tzvrin, pull your pelvis floor muscles up and Arkaha quickly. Then try to draw up and relaxation speed of 10 times in a row without Thbsa breath.
This will help exercise the muscles of the pelvic floor you have to respond quickly when Tkahin (Tsalin) or Tatsin or laugh. Succeed and this is only if these muscles are strong enough to carry and support all the bottom of the pelvis, hence the importance of starting slow contractions.
These exercises are more difficult after the birth of your child, and train them so as much as possible during pregnancy.How many times do I need to exercise my pelvic floor muscles?Experts suggest these exercises to get up eight times, repeating three times a day. Wise to Takerreha as much as possible to become a daily routine you have. Tsthdwi must be entered in the pattern of your lifetime.What are the additional information I should know, too?It is also important to learn how to relax the pelvic floor. While the "highlights" the head of your baby during the second stage of labor, you need your muscles to relax. Some midwives believe that the pelvic floor relaxed at this stage of childbirth may exempt from being cut or torn perineum. If you do not relax your muscles in the manner required, they Staatmzk faster.
Having worked to tighten the pelvic floor muscles, make sure to relax completely before stretching again. Help pay the external Latif to the bottom of the basin at the end of each contraction for some women. The correct breathing easier for you to exercise.
Measures and other steps that contribute to the protection of the bottom of the pelvis:
Drink is normal and not intrusive bathroom until your bladder is filled. Natural to go to the bathroom more and you are pregnant, but will stop urinating Xthark after a week or more on the birth of your baby.
If you're trying to back into shape after the birth of your child, do not do exercises that require the development or exercise your legs Mstakimtin stomach (where Tantkulain from lying down to sitting without moving your legs and depending on your stomach muscles) or raise your legs together. Such movements should increase pressure on the bottom of your pelvis and back.
What did not help the pelvic floor muscle exercises to control your bladder, go to a specialist.
What are the pelvic floor muscles and what are their importance?
How does the load on the pelvic floor have?
How can pelvic floor exercises help me?
How do I know pelvic floor muscles?
How can I master the technique of this exercise?
How many times do I need to exercise my pelvic floor muscles?
What are the additional information I should know, too?
What are the pelvic floor muscles and what are their importance?Pelvic floor muscles stretch from the pubic bone in the front part of your body and even the basis of the spine in the back. It helps to carry your bladder (urinal), uterus and bowel in place. It also gives you the power of control when your bladder and you're out Tafrgan stool (feces).During pregnancy, stretch these muscles, and the result will be leaking a little urine when Tkahin (Tsalin) or Tatsin. This is called incontinence or urine leakage may continue after the birth of your baby. Get about a third of new mothers known as "urinary incontinence after childbirth."
Can result in weakness or damage in the pelvic floor injury to the bladder to fall later in life, usually after menopause when the pelvis moves down and presses on the walls of the vagina. Show symptoms of decline in the bladder to the four out of 50 women over the age of fifty. However, there is much you can do now to protect the bottom of your pelvis.How does the load on the pelvic floor have?Pregnancy may put a lot of pressure on the pelvic floor muscles, which can become weak and vulnerable and expansion in the early period in the 12th week of pregnancy. The sets constipation, a common condition among pregnant women, more pressure and stress on the bottom of your pelvis.How can pelvic floor exercises help me?If it is to do pelvic floor exercises correctly and regularly, Vsthmik of urinary incontinence during pregnancy and after the birth of your baby.Experts say that all women learn these exercises during the first pregnancy. Unless one knows you on how to do pelvic floor exercises during antenatal classes, Astvsra about it from the midwife in the next visit.
May help the pelvic floor muscles strong and good on the following:
Carrying extra weight gained during pregnancy
Shorten the second stage of labor when your baby Tdfien abroad
Healing of the area between the anus and vagina after birth, by increasing blood flow to
How do I know pelvic floor muscles?Imagine that you are trying to arrest out of the wind (gas) and at the same time cut off the flow of urine by the end. What is your sense of the situation between the squeeze and lift, as if you are carrying to the top and to the inside on the Hungarian front and back of course.Some women feel exercise is happening in the front, while the other class is more about the rear. Pays little attention to this issue because the foundation is that drank the traction at least in one of the two regions, indicating that you are doing an exercise the pelvic floor.
It sounds easy, but his mastery means that you have the time and lift without:
Tzhba your abdomen inward
Tasra your legs together
Cheddi buttocks (Ulkiplan)
Thbsa breath.
When trying to do pelvic floor exercises for the first time, it is advisable to start the treatment within a comfortable position, for example, to lie down in a quiet place, which may help you to sense the position the muscles of the pelvic floor. Once you know how to do exercise in this situation, Try in a sitting position.How can I master the technique of this exercise?While Tbaharin exercises the muscles of the pelvic floor, you may find your breath and you Thbsin Tasran. You learn the normal breathing exercise and you're, when you Tkahin (Tsalin) or Tatsin, you Taatnevsan strongly. If you can tighten your muscles and you Thbsin breath, when they Strteje Tkahin will not stop the incontinence.
To get round technical exercise correctly, try to do the following:
Put one hand on your belly and the other hand on your shoulder. A normal respiratory four to five times.
If your breathing relaxed, you will find that the hand placed on your abdomen may be moved up and down over the hand above the shoulder. Unless this happens, try to prevent the movement of your shoulders and let your abdomen rise and fall naturally.
Slowly pull the female genitalia to the top and to the inside while Tzvrin (you're out air from your lungs). While tasking, not to the top of Tzhba Tdatrin so strongly to holding your breath. Start with a constriction or contraction of the spectrum even Taatgueni coordination between the crunch and exhale.
Try imprisonment constriction or contraction for a few seconds while breathing Twasalin Zvera and breathe as usual.
You may feel that the lower stomach muscles tight, there is nothing wrong with that. If you Chdan muscles of the upper abdomen (above the navel), it means you are trying too hard! Go back to the breath and repeat the exercise again from the beginning.
You have to Taattalaaa to adjust and the imprisonment of the pelvic floor contraction for 10 seconds and you Taatnevsan normally. If I lose control of your breathing, stop and Repeat the exercise.
When are able to do the basics of exercise, you can add the movements of clouds to the top fast. First, make sure you are relaxed and when Taatnevsan Tzvrin, pull your pelvis floor muscles up and Arkaha quickly. Then try to draw up and relaxation speed of 10 times in a row without Thbsa breath.
This will help exercise the muscles of the pelvic floor you have to respond quickly when Tkahin (Tsalin) or Tatsin or laugh. Succeed and this is only if these muscles are strong enough to carry and support all the bottom of the pelvis, hence the importance of starting slow contractions.
These exercises are more difficult after the birth of your child, and train them so as much as possible during pregnancy.How many times do I need to exercise my pelvic floor muscles?Experts suggest these exercises to get up eight times, repeating three times a day. Wise to Takerreha as much as possible to become a daily routine you have. Tsthdwi must be entered in the pattern of your lifetime.What are the additional information I should know, too?It is also important to learn how to relax the pelvic floor. While the "highlights" the head of your baby during the second stage of labor, you need your muscles to relax. Some midwives believe that the pelvic floor relaxed at this stage of childbirth may exempt from being cut or torn perineum. If you do not relax your muscles in the manner required, they Staatmzk faster.
Having worked to tighten the pelvic floor muscles, make sure to relax completely before stretching again. Help pay the external Latif to the bottom of the basin at the end of each contraction for some women. The correct breathing easier for you to exercise.
Measures and other steps that contribute to the protection of the bottom of the pelvis:
Drink is normal and not intrusive bathroom until your bladder is filled. Natural to go to the bathroom more and you are pregnant, but will stop urinating Xthark after a week or more on the birth of your baby.
If you're trying to back into shape after the birth of your child, do not do exercises that require the development or exercise your legs Mstakimtin stomach (where Tantkulain from lying down to sitting without moving your legs and depending on your stomach muscles) or raise your legs together. Such movements should increase pressure on the bottom of your pelvis and back.
What did not help the pelvic floor muscle exercises to control your bladder, go to a specialist.
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