Watch videos and read step by step instructions on pelvic floor exercises with Poise* Pilates.
Video 09: Balancing Exercise – Great for Pregnancy Bladder Control
You may experience bladder control issues during pregnancy or during any other stage of your life. The strength and elasticity of your bladder may wane over time and pregnancy can also have a negative effect on the overall health of your bladder and pelvic floor muscles. Strain on your bladder can trigger “bladder weakness”. According to medical experts bladder weakness is not uncommon and can be easily corrected by taking care to include pelvic floor strengthening exercises as part of your daily routine. When starting any exercise regime consult your doctor or healthcare professional first and should you experience any pain, pressure or discomfort, stop immediately.
Pregnancy Bladder Control Exercises Balancing Overview:
The video helps demonstrate a good balancing exercise to help strengthen that pelvic floor. Start with your weight on your left leg and place the right leg slightly behind it. Engage your pelvic floor muscles, tightening the pelvic floor and pulling that abdominal belt into the spine. Put your palms together above your head and slowly tip forward as far as you can manage for as long as you can, comfortably. Tip back slowly to the standing position and swap legs.
Pregnancy Bladder Control Exercise Balancing Step by step:
- Stand up, with your feet less than a hip width apart.
- Bend your right knee slightly, engage your pelvic floor muscles and ensure you have a neutral spine position.
- Tip forward lifting the left leg up and back behind you.
- Feel a powerful back extension but don’t strain, if you feel it is too much then stop.
- Hold this position for as long as your balance permits, then return to start position.
- Repeat on other side, checking those pelvic floor exercises are still turned on.
