2 EASY exercises you can do for stronger pelvic floor muscles and to avoid leg cramps
Increase perineal healing and decrease the chance of bladder control issues.
By Mavi Gupta, M.D., C. C.Ht.
Co-creator - The Birth Relaxation Kit™
I am really excited to share these two exercises with you today, so you can avoid
(1) leg-cramping during pregnancy
(2) the problems we mothers face after birth, such as the "sneeze pee," (yes, it's embarrassing to often pee in your pants just from sneezing!).
For strengthening your pelvic floor, you should incorporate kegal exercises. But don't over do them. Instead, focus on stronger gluteus muscles, one of the keys to a stronger pelvic floor. You can strengthen your glutes by doing squats.
The second easy exercise is to minimize leg cramps during pregnancy. I suffered from leg cramps, or "charlie horses." Stretches and regular massages from Jeremy (Thank you! Thank you! Thank you, Jeremy!) really helped. Another thing that helped was to focus on pointing my heel out, not point my toes, during a leg cramp. That could often squash it before it got intense.
Okay, I won't waste any time...Here are simple, step-by-step instructions for a calf stretch and squats.
Calf Stretch
This is a good stretch to do before bed, especially if you get leg cramps at night.
- Lean against a wall or firm surface.
- Reach one leg out behind you, keeping your heel on the floor.
- Lean into the wall to increase the stretch of your calf.
- Hold for 20 to 30 seconds.
- Repeat with each leg.
Squats (see picture above)
- Stand and lower your upper body into a slight bend, keeping your feet firmly planted on the floor.
- Lower your bottom to the floor by bending your knees and hips.
- To come out of a squat, lift your bottom first. Then bring the upper part of your body back into alignment (this prevents putting unnecessary pressure on your knees).
If you find it difficult to keep your balance, stand in front of a table or chair for support.
By the way, why is a strong pelvic floor important? Having strong pelvic muscles will help with perineal healing after birth. It will also prevent or minimize bladder control issues and hemorrhoids.
Here's an easy routine for stretching and strengthening your pelvic floor muscles.
Please share this article with any expectant mothers you know to help them have an easier birth and healthier postpartum experience.
