Pelvic floor exercises - please help

[Angeldelight21]

Hi everyone, I'm 10 weeks pregnant and I would like to learn how to do the pelvic floor exercises.

Can you give me some tips where to start, any videos might help etc? Many thanks

The NHS has an app called Squeezy you can download, I think it’s £2.99. It gives you info about it and reminds you 3 times per day to do your routine and keeps a record of it.

I am 13 weeks and has an app called Squeeze time.

Can you stop your flow of urine mid way? Because that is the muscle you are looking to engage. You can insert your finger a little bit and squeeze and you should feel it tighten on your finger.

I just bought some weighted balls as well to do. It’s actually fine I hope the weights are working as they don’t feel like effort lol

I like the NHS Squeezy one too.

I would start following these instagram handles
@getmomstrong
@deliciouslyfitnhealthy
@hannahbower2
@ourfitfamilylife

They are all post partum fitness experts and understand the impact of breathing and core muscles in pelvic floor health. They all have pregnancy programs which you can buy and go at home as well as postpartum guides etc.
Hopefully this helps, I wish this information was commonly available!

My pelvic floor Physio recommended downloading the free instructional booklets on thepogp.co.uk/resources/booklets/?page=1 - there is one specifically on pelvic floor exercises as well as others about pregnancy.

Your pelvic floor is a hammock of several interconnected muscles which are attached to the abdominal and (some) hip muscles and closely linked to diaphragmatic breathing. The squeeze and release has limited efficacy. I recommend @drsarahduvall on Instagram along with @jacquidt ‘s recommendations.