If you’ve been pregnant, you’ve probably heard this advice:
“Just do your Kegels.”
It sounds simple.
Unfortunately, it isn’t.
As a Women’s Health and Movement Specialist in Zurich, one of the biggest misconceptions I see is that every pregnant woman should be squeezing her pelvic floor as much as possible.
In reality, some women need more strength.
Others need less tension.
And doing more Kegels isn’t always the answer.
What are Kegels?
Kegels are exercises that involve contracting the pelvic floor muscles.
These muscles support your bladder, bowel and uterus while helping with continence and core stability.
When they’re appropriate, Kegels can be incredibly useful.
But they’re only one piece of the puzzle.
But strong doesn’t always mean healthy
Many people think pelvic floor problems happen because muscles are weak.
Sometimes that’s true.
But muscles can also become:
– overactive
– tight
– fatigued
– poorly coordinated
Imagine walking around clenching your fist all day.
Eventually, it becomes tired, stiff and less effective.
Your pelvic floor behaves similarly.
Signs your pelvic floor may be too tight
Some women experience:
pelvic pain
pain during intercourse
difficulty emptying the bladder
constipation
tailbone pain
pelvic heaviness despite doing Kegels
And adding more strengthening can sometimes make these symptoms worse.
Signs your pelvic floor may be too weak (and will benefit from strengthening)
Other women experience:
leaking urine
reduced support
difficulty generating a contraction
poor muscle endurance
These women may benefit from strengthening, but only after assessment (so we can know for sure that you need to strengthen more).
Pregnancy changes everything
Throughout pregnancy:
– hormones soften tissues
– posture changes
– breathing changes
– abdominal pressure increases
– your growing baby changes how your core works
Your pelvic floor has to adapt constantly.
That’s why the same advice doesn’t suit everyone.
So what should you do instead?
Rather than focusing only on Kegels, consider building a balanced pelvic floor routine.
This includes:
Learning how to relax
Your pelvic floor should be able to let go as well as contract.
Breathing well
Your diaphragm and pelvic floor work together.
Good breathing helps your pelvic floor move naturally.
Managing pressure
How you cough, lift, exercise and move affects your pelvic floor every day.
Staying active
Appropriate strength training and exercise during pregnancy can support both your pelvic floor and your overall health.
Getting assessed
The best exercise programme is the one designed for your body; not somebody else’s.
There is no UNIVERSAL pelvic floor exercise
Pregnancy is unique.
Your symptoms, goals and movement patterns are unique too.
Instead of asking,
“Should I do Kegels?”
A better question is,
“What does my pelvic floor actually need?”
Pelvic floor support during pregnancy in Zurich
Whether you’re preparing for birth, managing pelvic pain or simply wanting to stay active throughout pregnancy, an individual assessment can help you understand your pelvic floor and build a plan that suits your pregnancy.