Antenatal and postnatal class: Pelvic floor muscle exercise
Transcript
Title：Antenatal and postnatal class: Pelvic floor muscle exercise
Narrator: Pelvic floor are layers of muscle between the pubic bone and the tailbone. These muscles support the pelvic organs, including bladder, uterus and rectum. Urethra, vagina and anus are surrounded by pelvic floor muscles, which control flow of urine and bowel, and prevent incontinence.
During pregnancy, pelvic floor muscles become weakened, causing leakage of urine, especially when sneezing and laughing. Expectant mothers should start doing pelvic floor muscles exercise in early pregnancy, and should continue the exercise after delivery to help muscle recovery.
Physiotherapist: Here is the Pelvic floor muscle exercise
Narrator: First, keep your knees slightly apart
Relax thighs, hips and abdominal muscles.
Imagine you are stopping the flow of urine and holding the bowel. Tighten and lift up urethra, vagina and anus. Do not push downwards.
Breathe normally. Do not hold your breath.
Tighten for 10 seconds. Then relax. Repeat the exercise 10 times as one set. Perform 3 sets everyday.
Pelvic floor exercise can be practised at any time and in any position.
For example, working, waiting for a bus, walking, climbing up and down stairs or feeding a baby.
Persevere! It may take 2 to 6 months to achieve results.
Besides, pregnant and postnatal mothers should eat more vegetables and fruits, and drink enough water to prevent constipation. This can reduce the pressure on the pelvic floor muscles.
During early postnatal period, exercises like running and jumping may further stress on the unrecovered pelvic floor muscles. Postnatal mothers should do gentle exercise first, like walking, and do pelvic floor muscle exercise regularly.
You can resume exercises gradually like running and jumping, when your muscles become strengthened.
VO： Consult healthcare professionals if you have any problem.
The film is produced with the information and support from the physiotherapy departments of Hospital Authority
Produced by Family Health Service, Department of Health