Kegel Exercise and Pregnancy
Pregnant women can greatly benefit from practicing Kegel or pelvic
floor (also called the PC muscles) exercises. Kegel exercises
can help strengthen the muscles of the bowels, bladder, uterus,
and vagina. After birth these exercises can also help women to
regain bladder control and promote healing of the area.
How to Do the Kegel Exercise
The Kegel exercise is performed by contracting the pelvic floor
muscles for about 5-10 seconds and then releasing them. You should
be increasing the length of time that you hold it as your muscles
get stronger. You should repeat this process about 20 times per
exercise session. You should conduct kegel exercises about 3 times
a day to maximize your results. Make sure you remember to breathe
during the exercise. You should not be moving other muscles in
the area when you are conducting your exercises. This includes
risiting the urge to move your butt, legs, or tummy muscles.
If you are unsure what your pelvic floor muscles are you can
find them when you next use the restroom. When you start to pee
stop the flow – those are you pelvic floor muscles at work.
The Benefits of Kegel Exercise
The advantages of doing Kegel exercises while pregnant include:
- Preventing bladder leaks and other urinary problems
Kegel exercises can help combat incontinence caused by the baby’s
weight pressing on the bladder.
- Preventing perineal tearing
It can help prevent tearing during birth and prevent pain.
- Improving hemorrhoids
They help increase circulation to the rectal area and decrease
the chances of getting hemorrhoids from pregnancy.
- Speeding up labor and delivery
Kegel exercises can help you push more efficiently.
- Improving sexual pleasure
Keeping the muscles toned can help with increased sexual pleasure.
The beauty of Kegel Exercises is that the can be performed anywhere
and no one will know that you are doing them.
Can You Continue Doing Kegel Exercises After Pregnancy?
Many women wonder if they can continue doing the Kegel exercises
after pregnancy. Indeed, you can and you should! However, you
may not want to do as many of them in the beginning as some women
complain of soreness.