can pelvic floor be strengthened 18 months post birth?

[happybubbles20]

I know, I know I should have done the exercises just after DD (18 mths) was born but neglected to. Now having v. Embarrassing problem when coughing or laughing too hard. Is it too late?

Doubt it's too late- I know there are exercise regimes and even weights that help.
Can you build up gradually each day with more and more repetitions ? As I understand it , it's a muscle like any other so should respond to exercise (assuming that there are no other post birth issues/weaknesses).

Not at all. They're a band of muscles and just like any other muscles, can be developed and strengthened - but it takes time and effort. Can you see a physiotherapist specialising in women's health issues? They would be of great benefit. If not, you could perhaps look into Christine Kent's 'The Whole Woman' (website and book) [This is actually focused more on pelvic floor prolapse, but fundamentals of it are strengthening pelvic floor muscles so would be helpful for you, too].

Given that pelvic floor muscles and core muscles are intrinsically linked you could also look into clinical (ie physiotherapist-run) Pilates.

There is also a great deal of information about how kegals are not actually particularly helpful in strengthening PFMs as kegals can shorten the muscles over time, dragging the symphasis pubis and coccyx closer together and throwing the whole pelvis out. I particularly liked this article on it - and the interviewee, Katy Bowman, has a great website that you could look into too.

mamasweat.blogspot.com/2010/05/pelvic-floor-party-kegels-are-not.html

Thank you for these suggestions. Am glad its not a lost case as I am feeling quite down about it. Plus we hope to have another child sometime over the next year or two and I don't want to make it worse.

never to late to strengthen. I do a chair based exercise class where the last 5 mins is pelvic floor work. My class atendees are age 60+ and they get the benefit!

I've just ordered the weights as I have the same problem but dc1 is 6! I suffer constantly with chest infections so coughing is awful as I'm always leaking, am hoping using the weights will be easier than remembering to do the exercises.

definitely not too late- in fact ive heard we're supposed to really do them for life!

You could also find a pilates class which will help your core muscles.

I'd definitely do something now. I did pelvic floors very half heartedly after DD was born and now (3 yrs later) I'm expecting DC2, and struggling with SPD, mainly due to my pelvic floor and core muscles not being strong enough to support my pelvis and bump, according to my physio. I am doing daily exercises now, but because I'm pregnant there's not a huge amount I can do until afterwards, so I'm having to live with the pain and leaking until after DC2 arrives. Hindsight is a wonderful thing, but i wish I'd done something sooner - good luck

Check with a physio before using weights: depending on the exact nature of your problem they might make things worse. Your GP should be able to refer you.

Thanks again for encouraging messages. I hadn't thought of pilates but will look into that. To be honest could do with losing some weight before ttc again so any form of exercise which incorporates pelvic floor exercises would be very beneficial.