Pelvic Floor exercises for labour and birth

Pregnancy and birth can affect your pelvic floor muscles. When these muscles are weak, you may leak a little urine when you sneeze, cough or laugh. This is very common and nothing to be embarrassed about. Pelvic floor exercises help strengthen these muscles during pregnancy and after the birth.

Here’s how:

• Start by placing one hand on your bump and the other on one of your shoulders. Breathe comfortably for 4–5 breaths.
• Once your breathing is relaxed, you should feel the hand on your bump moving up and down more than the hand on your shoulder. If you can’t feel this, try to keep your shoulders still and let your bump rise and fall naturally.

• Now gently squeeze and lift your pelvic floor muscles, front and back, as if you were trying to stop yourself from weeing and passing wind. Don’t hold your breath; keep breathing. Squeeze, then relax. Repeat 4–5 times.
• Then try to hold the squeeze for a few seconds while breathing normally.
• Your lower tummy muscles may tighten a little, and that’s fine. If you feel your upper tummy muscles (above your belly button) working, you’re trying too hard! Go back to the relaxed breathing and start again.

Aim to build up to holding the squeeze for 10 seconds while breathing normally. If you find yourself holding your breath, start again from the beginning. It takes practice.

The NHS recommends doing 3 sets of 8 squeezes every day.

Practice makes progress!

Top tips

If you struggle to remember your pelvic floor exercises, make them part of your daily routine. For example:

1. Do them every time you have been to the toilet (afterwards, not while you are weeing).
2. Do them every time you wait for the kettle to boil.
3. Stick notes saying “squeeze” on your kettle, fridge door or mirror.
4. Use a reminder app. There are free and paid options; the NHS recommends the Squeezy app.

Pelvic tilts for pregnancy

Pelvic tilts are useful when you have backache, and they can also help you stay comfortable in early labour.

You can do pelvic tilts sitting down or on your hands and knees. If your wrists or shoulders feel uncomfortable on all fours, try leaning over a birth ball, bean bag or a chair with a cushion.

Pelvic tilts help strengthen your tummy muscles, which in turn can ease back pain, both during pregnancy and after the birth. Many people also find that leaning-forward positions like this help their baby settle into a good position for birth.

How to: on your hands and knees, or leaning over a ball

• Place your hands shoulder-width apart and your knees hip-width apart. Keep your arms straight but don’t lock your elbows.
• Gently round your back upwards so that your tailbone (coccyx) tucks under. Hold for a few seconds. Then let your back return to a flat, neutral position so your tailbone lifts slightly. Hold for a few seconds. Repeat slowly and smoothly at your own pace.

How to: sitting on a birth ball

• Sit comfortably with your feet flat on the floor, hip-width apart, and let your arms hang by your sides.
• Gently rock your pelvis backwards (slumping slightly), then forwards (arching slightly). Repeat slowly.

If you have pelvic pain or any concerns, ask your midwife or GP about a referral to a pelvic health physiotherapist.