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Bed Rest Fitness

Keeping Fit Mentally and Physically While on Bed Rest

By Catherine Cram

Loss of bladder or bowel control may occur as a result of pregnancy-induced hormonal changes, poor pelvic muscle strength and increased pressure of the uterus on the pelvis. The pelvic floor is crucial for the support and function of the pelvic organs, and the stresses of pregnancy and delivery can cause the development of a weak, poorly functioning pelvic floor. Pelvic floor function can be improved by doing simple exercises (Kegels) that improve muscle strength.

A method for locating the pelvic floor muscles is to feel the muscles that contract when you stop the flow of urine. The muscles responsible for stopping the flow are the pelvic floor muscles. Use the urine stop and start test only initially when learning how to locate and isolate the muscle group. Repeated stopping and starting of urine flow may cause urinary tract infections. Work up to 100 to 200 repetitions of the following exercises each day:

• Contract the pelvic floor muscles quickly and hold for five to 10 seconds – squeeze as tightly as possible as you hold.
• Contract your muscles progressively tighter to a count of five and relax to a count of five.

You may think that bed rest is all about relaxation, but in reality your body and mind are going through a lot of stress dealing with the fear and lack of control that bed rest causes. Learning how to relax will help improve your body's ability to cope with stress. Try some of the following exercises when you have a quiet moment alone (there may be many of those throughout the day!):

• Learning how to breathe properly may seem like second nature, but most people don't realize that they aren't breathing correctly. They breathe from their upper chest, raising their shoulders as they inhale. This quick, shallow breathing is how a person would breathe when under stress, and may even cause your body to feel stressed. You should practice "belly breathing" instead. It may feel uncomfortable at first, but in time you'll find it's the best way to bring your stress level down quickly.


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