1. Mastering Your Kegels (The Right Way)
Many pregnant individuals know about Kegels, or pelvic floor muscle exercises. But knowing how to do them correctly is key. Pelvic floor contractions involve an inward lift and squeeze around the urethra, vagina, and rectum.
Why are these important now? Strengthening and conditioning these muscles helps them support your baby's weight during pregnancy. Furthermore, strong evidence supports that performing these exercises can reduce urinary incontinence during pregnancy and the postpartum period, particularly in a first pregnancy.
The goal is to properly isolate the muscles. Be careful not to squeeze your buttocks, legs, or abdominal muscles simultaneously. It's also vital to fully relax the muscles after each squeeze, as relaxation is just as important as the contraction
2. Understanding Perineal Massage
The perineum is the area between your vagina and anus that stretches significantly during a vaginal delivery.
If you are entering your third trimester (around week 35), considering gentle perineal massage can be beneficial. This technique helps increase blood flow, improve elasticity, and make the tissues more flexible. Multiple studies including this one by Abdelhakim et al., have shown that, especially for first-time mothers, perineal massage can reduce the likelihood of perineal trauma, such as episiotomies (a surgical cut), and may also decrease ongoing perineal pain after birth. It also helps you become more comfortable with the stretching sensation you will feel.
3. Positioning Yourself for Success
Did you know that your position during labor and delivery can impact your pelvic floor and the passage of your baby? Research confirms that birthing in positions other than lying flat on your back can offer significant advantages.
