Pre­vent and man­age YOUR BLAD­DER CON­TROL

Mother & Baby (Australia) - - Your Body -

Fol­low these tips from Janetta to main­tain a strong pelvic floor:

1. Be pelvic floor aware: “Get into the habit of squeez­ing your pelvic floor when you cough, sneeze, laugh or lift to pre­vent leak­age and sup­port pelvic or­gans.”

2. Keep it light: “Avoid lift­ing more than 10 ki­los, es­pe­cially be­fore your baby is six weeks old and un­til you can work the mus­cles ef­fec­tively when you lift.”

3. Take it easy: “Choose low-im­pact fit­ness ac­tiv­i­ties such as walk­ing, swim­ming and bike rid­ing (when you are com­fort­able) while you strengthen your pelvic floor. If any ac­tiv­i­ties in your fit­ness pro­gram cause leak­age or vagi­nal heav­i­ness, it’s your body telling you to stop and get help. Visit www.pelvicfloor­ and down­load the Pelvic Floor First ex­er­cise app.”

4. Stay reg­u­lar: “Avoid con­sti­pa­tion and strain­ing to empty your bow­els. Keep your flu­ids up and eat a va­ri­ety of healthy foods to keep your bow­els mov­ing eas­ily.”

5. Hor­i­zon­tal help: “If you can, lie down dur­ing the day when you are first home from hospi­tal, when feed­ing or when your baby sleeps. This gives your mus­cles a rest too.”

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