As an expecting couple, pregnancy is a journey you embark on together, filled with changes, challenges, and preparations for the arrival of your baby. One aspect of prenatal care that can significantly impact the health and well-being of the expecting mother is pelvic floor exercises. These exercises not only help in preparing for childbirth but also in the recovery process postpartum. Embarking on this journey together can reinforce your support system, fostering a deeper connection as you await your baby’s arrival. Here’s an informative piece focusing on “pelvic floor exercises during pregnancy,” designed to be practiced as a couple.
What are Pelvic Floor Exercises?
Pelvic floor exercises, commonly known as Kegels, involve the muscles that support the uterus, bladder, small intestine, and rectum. For pregnant women, strengthening these muscles is crucial as it helps manage the added weight of pregnancy, reduces the risk of incontinence, and can facilitate labor and recovery.
Exercises to Do Together
While pelvic floor exercises are personal and internal for the expecting mother, there are ways for partners to be involved and support each other through the process. Here are some partner-supported pelvic floor exercises and activities to consider during pregnancy:
Guided Breathing and Relaxation
Begin by sitting comfortably facing each other, knees touching if possible. The pregnant partner places her hands on her belly, while the supporting partner places their hands over hers. Together, practice deep breathing exercises, focusing on relaxing the pelvic floor muscles with each exhale. This exercise not only helps with muscle relaxation but also builds a sense of closeness and synchrony between partners.
Partner-Assisted Squats
Stand facing each other and hold each other’s forearms for support. With feet shoulder-width apart, slowly lower into a squat position, keeping the back straight and knees behind toes. The squatting position is excellent for strengthening the thighs and buttocks along with the pelvic floor muscles. Doing this exercise together helps ensure proper form and provides emotional support.
Pelvic Tilt Exercises with a Partner
The pregnant partner lies on her back with her knees bent, feet flat on the floor, and the supporting partner kneels or stands in front for support. The pregnant partner then practices pelvic tilts by flattening the small of her back against the floor, engaging the pelvic floor muscles, and then relaxing. The supporting partner can provide gentle encouragement and ensure that she is comfortable throughout the exercise.
Encouragement and Tracking Progress Together
One of the most significant roles a partner can play is that of a motivator and accountability buddy. Encourage consistency by setting reminders for daily pelvic floor exercises, celebrate progress, and consider attending prenatal exercise classes together, where available.
Why Practice Together?
Practicing pelvic floor exercises together during pregnancy not only helps in strengthening these crucial muscles but also strengthens the bond between partners. It becomes an intimate activity that reinforces the support system, reminds both partners of the shared journey towards parenthood, and highlights the importance of mutual care and well-being.
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