You are fine to carry on swimming – in fact this is the best form of exercise you can do right now as the buoyancy of the water will take pressure OFF of your cervix – which is ideal.

You should also practice holding hip bridges (these will decompress your cervix), and / or you can lie on an inclined surface (try raising the foot of your bed / couch) with your hips higher than your chest (don’t do this for longer than 5-7 minutes though and only up until week 16).

You will need to practise pelvic floor work daily, using the full range of movements and muscles in the pelvic floor.

Contract the pelvic floor over three sounds – first while breathing out and saying “ssssssssssss”, then exhaling and saying “fffffff”, then exhaling with the sound “hhhhhhh” and last contraction while coughing.

This will allow you to coordinate your pelvic floor contractions with everyday breathing patterns. Eventually this will become automatic and you won’t need to think about it.

Lastly, please join my free community at http://www.the9monthclub.ning.com where you will find a lot more help and resources for guidance during your pregnancy.

Hope this helps, speak soon!

Nisha