Pelvic floor in pregnancy (sorry if TMI)

[ClearlyMoo]

So I used to be fairly fit (before I started sleeping for two), and I still do Pilates once a fortnight, plus physio exercises 3-4 times/ week for my back.

I had the shock of my life today.

I sneezed and a bit of wee came out!!!!

I'm 15 weeks!

I assumed that all this Pelvic Floor stuff was for AFTER I'd pushed the elephant out the drainpipe??!

I didn't realise I'd be weeing myself before I'd got a decent bump?!

Is this normal!?!

Pilates instructor gave me PF exercises. So obviously I'm actually going to do them now rather than reading the piece of paper and thinking "I don't have time!"

Is this anyone's else experience too?

Feeling so naive right now.

And yes I've got clean underwear on again now!!

I'm a physio and pelvic floor are not only important for post natal ladies but all of us.
Relaxin a hormone to help loosen up our pelvis ready for delivery is released in the first trimester. It not only loosens the pelvic ligaments in prep for delivery but also loosens our muscles (including pelvic floor).
Sooooo pelvic floor tone is less from early on in pregnancy. Hence, the risk of continence issues. Not to mention the pressure of a growing baby on your pelvic floor.
Pelvic floor are also important for lumbopelvic stability .... why your pilates teacher is in the know and helping give your baby a platform to help him/her turn as they descend during labour. Also good pelvic floor help increase sexual pleasure!!!!
Other risk times for continence are obviously post natal when your pelvic floor have had the stretch and shock of their life and peri/post menopausal when hormone changes again make the tissue less toned.
Start now and keep going is my advice as I worked in womens health and saw many women in such a pickle with continence problems.
You don't really need to find time to do the exercises as you can do them in any position and only you should feel the lift (from below). No one else should be able to tell you are doing them. The problem is remembering to do them. I teach/advice patients how to do them almost on a daily basis so always do mine when I mention them so its a bit easier.
Find a mundane activity (like waiting for the kettle to boil) that you do daily and then everytime you do that activity do a set of gentle squeezes or longer holds.
I hope this helps

BTW I would never like to say to a patient that leaking urine is "normal" however, 40% of women at some point in their life will have continence problems. So its definitely common (just rarely spoken of)

Having had twins and a singleton within 20 months (all vaginal delivery), I have continued with my yoga and paid much attention to this area, however, despite children now being teenagers and the exercises, I do experience a little leakage, so pantyliners always, continue with the exercises and dread to think how it would be without them!