Pull in pull up
Date issued: November 2012
For review: November 2014
Ref: B-262/Physio/AM/pull in pull up
PDF: pull in pull up [pdf] 370KB
Toning up your pelvic floor muscles
These muscles form a sling between the pubic bone at the front, to the bone at the bottom of your spine.
Why? After the birth of your baby, the muscles that control your bladder and bowel (the pelvic floor muscles) may be weak.
How? Rest on your side or sit and imagine you are trying to stop passing wind or urine. Now try squeeze and lift these muscles closing and drawing up the muscles from the 3 passages (urethra, vagina and rectum) from the back passage towards the front and hold as long as possible. Let go. How many seconds can you hold these muscles tightly? Repeat the same action but try to hold for as long or longer if possible. Draw up the muscles from the back, middle and front. Lift and hold, then let go
Aim to build up slowly to hold for ten seconds or longer and repeat until your muscles are tired. Your muscles will only become stronger if you draw up and hold for longer and increase the number you do. Avoid tightening your buttocks and thighs when exercising. By three to six months you should regain good control and strength of the pelvic floor muscles.
What then? The muscles need to work quickly when you cough, sneeze or lift anything, so draw up your muscles quickly and let go. How many can you do? Repeat this exercise until you are tired.
When?
- While feeding your baby.
- After using the toilet or washing your hands.
- After having a drink.
- While watching T.V.
- After a rest or at any time
What if? What if you leak urine or have a problem with control of your bowels after six weeks?
KEEP UP THIS EXERCISE FOR LIFE
Try these exercises more often but contact your GP if you need more help
Toning up your abdominal muscles
These muscles stretch during pregnancy and need toning up to flatten your tummy. They support your back to prevent backache. How?
Early Exercises Deep abdominal hold
Rest with knees bent. Breathe in gently and as you breathe out draw in your lower tummy and hold in for ten seconds. Keep breathing. Try to do five more times or as many as you can.
Pelvic tilt
Draw in your tummy as above and flatten the hollow of your back to tilt your pelvis. Hold this for five seconds. Let go. Repeat five times or more in different positions e.g. lying on the side or standing.
Stronger exercises toning up of your abdominal muscles
Once you can manage the early exercises regularly try these:
Head and shoulder lift
Tilt your hips as before. Tighten your pelvic floor muscles and lift your head and shoulders. Hold for a few seconds and lower. Keep breathing. Do as many lifts as you can until you are tired. Tip If your tummy bulges when doing this exercise, stop and return to the earlier exercises. Try the ‘head and shoulder lift’ again in two to three weeks to see if you are ready to progress.
Alternating lift
Lift your head and shoulders and reach your right hand across to your left knee. Slowly lower yourself then reach your left hand across to your right knee and lower. Continue until you are tired. Progress by lifting up for longer and try more of them.
Caring for your back
The ligaments and muscles that stretch during pregnancy take up to six months to return to normal. When lifting, squat down with your back straight bending your hips and knees, brace your tummy and pelvic floor muscles before standing up. Try to avoid lifting heavy objects at first.
Support yourself comfortably when you feed your baby. Avoid stooping to bath or change your baby. Use both the exercises overleaf to help you stand and walk tall.
