Thread: Managing Urinary Incontinence During Pregnancy 🤰 When you're pregnant, your body goes through incredible changes. Some are welcome, others not so much. One common issue is urinary incontinence. Let's talk about it and how to manage it during pregnancy. 💧 #PregnancyTips

🙌 You've got this, new moms! Prioritize your pelvic floor health for a smoother postpartum journey. ✨ Don't forget to bookmark, retweet, or reply with your favorite tip from this thread. Follow me @PilatesPT for more on women's health! #NewMoms #PelvicFloorHealth

🌈 Remember, for some, pelvic floor dysfunction may not be due to weakness but a tight or overactive pelvic floor. In such cases, Kegels may not be the answer; consult a pelvic health physiotherapist.

3️⃣ Fast Twitch Pulses: Do short, sharp lifts or pulses with a release. Aim for 10, 2-3 times daily. 💪 Consistency is key! Like any muscle, your pelvic floor needs training to regain strength post-pregnancy.

2️⃣ Slow Twitch Holds: Squeeze and lift your pelvic floor and hold for 6-8 seconds, then release. This builds endurance. Aim for 10 of these, 2-3 times a day.

1️⃣ Squeeze & Lift Technique: Imagine holding in wind and wee while gripping with your vagina. This creates a contraction. Now, imagine lifting your internal organs, like tightening a sheet.

💡 Your pelvic floor has both slow and fast twitch muscle fibers. Slow twitch muscles work for everyday tasks, while fast twitch muscles jump in for quick actions. 🤷‍♀️ How do you address both types? Follow these post-pregnancy pelvic floor exercises.

😬 After pregnancy, pelvic floor issues like incontinence, reduced sexual pleasure, and pelvic organ prolapse can arise if these muscles aren't in good shape. 🏋️‍♀️ So, how do you strengthen your pelvic floor postnatally? Let's break it down.

🌟 The pelvic floor is a group of muscles forming a hammock-like structure in your pelvis. It controls openings like the anus, vagina, and urethra and supports pelvic organs. Healthy pelvic floor muscles are essential for various functions.

🤔 What is the pelvis and why does it matter post-pregnancy? Think of it as a bowl that supports your spine and organs. Without the pelvic floor, our insides would quite literally fall out! 🔍 Let's dive into what the pelvic floor is exactly.

🤰 𝗡𝗮𝘃𝗶𝗴𝗮𝘁𝗶𝗻𝗴 𝗣𝗿𝗲𝗴𝗻𝗮𝗻𝗰𝘆? Here's what you need to know about postpartum pelvic floor exercises. 💪👇 Keep reading to understand why they're essential and how to do them effectively. 🧵 #PostpartumPelvicFloor #WomensHealth

Follow for more tips on pregnancy and women's health. 💬 #HealthForHer #PregnancyWellness

👶 Your journey through pregnancy is remarkable, and you deserve the best support. Don't hesitate to seek help and take steps to manage urinary incontinence. You've got this! 💪❤️ #PregnancySupport #YouGotThis

7/ 🤱 Post-Pregnancy Care: Continue pelvic floor exercises after giving birth. Consider seeing a pelvic health physiotherapist for a bespoke assessment. It's common but not normal to leak urine during and after pregnancy. Help is available. 🤗 #PostPregnancyCare

6/ 🌟 See a Pelvic Health Physiotherapist: These experts can work wonders. They'll help you strengthen your pelvic floor and provide guidance throughout your pregnancy. 💼👩‍⚕️ #PelvicHealth #ExpertCare

5/ 🏃‍♀️ Keep Active and Strong: Exercise is important during pregnancy. Opt for low-impact activities like walking, using a cross-trainer, or Pilates if you're experiencing leaks. Stay active, stay strong. 🚶‍♀️🧘‍♀️ #PregnancyExercise #StayStrong

4/ 💧 Stay Hydrated: Drinking water is essential, but choose bladder-friendly beverages. Skip fizzy drinks, caffeine, and alcohol to reduce irritation. Hydration supports your bladder health and helps prevent constipation. 🥤 #StayHydrated #HealthyPregnancy

3/ 🚽 Avoid Constipation: Straining during bowel movements can weaken your pelvic floor. Stay active, eat well, and drink plenty of water to prevent constipation and protect those muscles. 💪 #HealthyHabits #PregnancyHealth

2/ 🤛 Get the KNACK: When you cough, sneeze, laugh, or lift something heavy, squeeze your pelvic floor. It's like a preemptive strike against leaks. 🚫💦 #TheKNACK #NoMoreLeaks

1/ 💪 Pelvic Floor Exercises: Just like any other muscle, your pelvic floor muscles need exercise. Aim for 10 reps of 10-second holds and 10 fast reps, 2-3 times a day. Strengthening these muscles can help improve urinary leakage. #PelvicHealth #PregnancyFitness