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Pelvic Floor Exercise During Pregnancy

Keeping your pelvic floor strong during pregnancy is a great way of keeping you active whilst pregnant.

Try these up until 34 weeks of pregnancy:

1) Long hold of the pelvic floor

Engage pelvic floor by imagining you are stopping passing wind or passing urine. Hold for 5 seconds & release.


a) Keep breathing

b) Try not to activate other muscles (e.g tummy, bottom, legs)

c) If you feel strong increase to a 10 second hold

Repeat 10 times, 3 times daily

Try it in different positions:

  • sitting

  • standing

  • four point kneeling

  • side lying

2) Quick contractions of the pelvic floor

Engage, release, engage, release

Repeat 20 times, 3 times daily

Tip: Ensure you feel the release before you engage again and keep breathing

Try these after 34 weeks of pregnancy :

3) Down training of the pelvic floor

The focus is down training to work on 'relaxing the pelvic floor'

Try this: 1 second contraction, 5 second relaxation.

Repeat 10 times, 3 times daily

Tip: Try doing the contraction on the exhale of your breath

4) Perineal massage

Your perineum is the area between your vaginal opening and the rectum. This area stretches a lot during childbirth and sometimes tears.

It will help you to become familiar with the feeling of pressure or stretching of the perineum that you will feel when your baby is being born.

You can commence perineal massage from 34 weeks of pregnancy until you deliver.

Daily perineal massage for 5 minutes can help:

  • Get your pelvic floor used to stretching

  • Soften the perineal area in preparation for delivery

  • Decrease chances of perineal tears

**see our perineal massage flyer for more details

If you have any of the following concerns please contact our Women's Health Physiotherapists :

  • Whether you are doing your pelvic floor exercise correctly

  • What other exercises are best during pregnancy

  • Perineal massage

  • Incontinence

  • Diastasis Recti

These exercises might raise a lot of questions. Get the answers you are looking for by talking to a women's health physiotherapy specialist. Request a free call.


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