How do I tighten & strengthen my pelvic floor ahead of giving birth?

During pregnancy your pelvic floor is very important, especially leading up to birth. Whether you are planning a natural birth or c-section. Doing some simple exercises can help tighten your pelvic floor muscles to help avoid the symptoms associated with a 'weak pelvic floor'.


Is my pelvic floor weak?

Here are some symptoms that your pelvic floor needs some attention:

- Leaking urine while laughing, coughing, sneezing, running, jumping

- Needing the toilet the second you need to pass urine, otherwise you leak

- Difficulty emptying your bladder or bowels

- Accidentally passing wind

- Painful sex

- Prolapse


Always consult a health professional if you have any of the above symptoms, as sometimes there are other causes that need further investigating. 


How do I do pelvic floor exercises?

First of all do not over think it. It does not need to be complicated.


Exercise 1:

  1. Sit and lean slightly forward with a straight back.

  2. Squeeze and lift the muscles as if you are trying to stop a wee.

  3. Hold the squeeze as you count to 8; relax for 8 seconds. If you can’t hold for 8, just hold as long as you can.

  4. Repeat as many as you can, about 8 to 12 squeezes. Repeat the whole thing 3 times

  5. Keep breathing while exercising. Try not to tighten your buttocks.

Exercise 2:

1. Standing up, straight back

2. Inhale, feel your belly expand & relax your pelvic floor

3. Exhale, your belly returns to neutral & engage your pelvic floor

4. To advance, exhale & hold, engage pelvic floor & shift your body weight from side to side




Exercise 3: Kegal exercise

Simply squeeze those pelvic floor muscles and hold for 20 seconds & slowly release

The squeezing sensation would be similar to stopping urinating mid-stream. Do not do these exercises whilst urinating, as it could cause a UTI, with bacterial travelling back up.


How can I remember to do my pelvic floor squeezes?

It’s easier to remember if you do them at the same time as you do something else. Pick something from this list. Each time you do it, do a set of squeezes too.

  • after going to the toilet

  • washing your hands

  • having a drink

  • feeding the baby

  • standing in line at the supermarket checkout


Osteopathy and Pregnancy

Pregnancy can bring unwanted aches and pains. Sarah specialises in treating pregnant women. Osteopathic treatment can help during pregnancy, using gentle, hands on techniques to relieve those aches and pains.


Common complaints include;

Back pain

Rib pain

Lower back pain

Restless legs syndrome

Hip pain


Book online or email to get your pain sorted 








Please reload

Search By Tags
Please reload