Benefits of Kegels for women: Why Kegel Exercises Should Be Performed During and After Pregnancy. You’ve heard about Kegels from time to time, so what are these exercises and what do they do? Kegel exercises support your bladder, uterus, and rectum by strengthening your pelvic floor muscles; They are great exercises both during and after pregnancy. Read on to learn about the benefits of Kegel exercises and how you can incorporate them into your daily routine.
What is the Kegel Exercise?
The Kegel exercise is a form of pelvic floor exercise that involves tightening and relaxing the muscles in the pelvis and genitals. These muscles support the pelvic organs, including the bladder, uterus, small intestine, and rectum. Regular Kegel exercise throughout pregnancy and postpartum can help you improve and maintain bladder and bowel control by increasing the strength, endurance, and function of these important muscles. You can benefit from Kegel throughout your life, but you may want to start it especially during pregnancy or after the baby is born, as the pelvic floor muscles often need to be strengthened during this period.
The good news is that you don’t have to go to a gym to work on these muscles. Kegel exercise can be done as part of your daily life without anyone noticing.
Benefits of Kegels for women
Benefits of Kegels for women: Benefits of doing Kegel exercises – especially during pregnancy and postpartum – include:
- Developing bladder control. Many women lose urine during pregnancy or after giving birth. This risk increases with multiple deliveries as well as normal birth. Kegel can help prevent and treat urinary incontinence ailments – such as incontinence that involves incontinence before you can go to the toilet or when you cough, sneeze or laugh.
- Strengthening pelvic organ support. Normal delivery is one of the potential causes of pelvic organ prolapse (prolapse of the uterus, urethra, and / or bowel towards the vagina). Because pregnancy and normal birth can weaken the pelvic floor muscles, so they do not provide adequate support to the pelvic organs. As part of the treatment, your doctor may recommend Kegel exercises.
- Reducing the risk of fecal incontinence. This is a disorder that causes you to pass stool before you can go to the toilet. Kegel exercises can help you strengthen your rectal muscles to avoid this discomfort.
Strengthening the pelvic floor muscles during pregnancy also helps you develop the ability to relax and control these muscles while preparing for labor. In the postpartum period, Kegel can help heal perineal tissues that are stretched during normal delivery.
How to Do Kegel Exercises
Benefits of Kegels for women: It is very easy to do the exercises. All you have to do is to tense and relax the muscles you use to hold your urine. Here’s how Kegel exercises are done:
- Find the right muscles. To do this, after washing your hands, you can insert a finger into your vagina and squeeze the muscles you use to hold your gas. If you feel your finger stuck inside, you are doing the exercise correctly. You can also find the right muscles by imagining yourself trying not to pass gas or hold your pee. If you are still unsure, you can consult your doctor to find the right muscles.
- Relax. It may be easier to do it by lying on the ground at first. You will then be able to do it while lying down, standing, or even sitting.
- Tense your pelvic floor muscles, relax, and repeat. Here are a few Kegel exercise routines you can try:
- Don’t hold long. Tighten your pelvic floor muscles and hold for a few seconds. Then let go and wait a few seconds and repeat. You can only hold for a second or two at first, then gradually extend it up to 10 seconds after a few weeks. Try to repeat this 10 times at a time, but if it’s difficult, you can start with fewer repetitions. You may feel the contraction relax while doing the exercise, but it doesn’t matter. Just focus on re-tightening your muscles. You will notice that the relaxation gets stronger over time.
- Do not wreak. Quickly tense the pelvic floor muscles in rapid succession.
- Three frequent, three drops. Tighten your muscles for three seconds, relax for three seconds, and repeat.
- Increase exercise intensity as your muscles gets stronger. It is best to gradually increase the number of repetitions, duration of contraction, and daily exercises as the muscles get stronger. In the next section, you can read when and how often to do Kegel exercises.
As with all exercises, with Kegel, you need to stick to the exercise and do the movements right for the best results. In general, women report that their bladder and stool controls get better after 6-12 weeks. For lasting results, make Kegel exercises a part of your daily life.
When and How Often Exercises Are Performed
If you are pregnant or have just given birth, it is best to consult your doctor before you begin. During pregnancy, you may want to start in the second trimester, when most expectant mothers experience an increase in energy. If you have had an uncomplicated normal birth, you can start Kegel exercises a few days after your baby is born – just make sure you feel ready. If you have had complications during labor or have had a cesarean delivery, you should wait until your doctor gives you permission.
There is no set rule about how often you should do Kegel exercises. Some experts recommend doing it twice a week, while others recommend doing it every day. When it comes to how many times and how often you should do Kegel, you have many options. For example, your doctor may ask you to do 10 sets of Kegel exercises three times a day; He may suggest that you squeeze 50 times a day, or start with twice a day and increase to three. With a little practice, you’ll be able to do these while relaxing on the sofa, waiting in line at the grocery store, or even lying in bed. You can also contact your pelvic floor muscles during or before urinary incontinence while sneezing or laughing.
Tips for Your Kegel Exercises
To get the most out of your Kegel exercises, keep these tips in mind:
- Do not do the exercises when you urinate, as they may prevent you from emptying your bladder completely.
- Do not strain or hold your breath; Keep your abdominal, hip, and thigh muscles relaxed.
- Don’t overdo it. It is normal to feel a slight pain in and around your pelvic area after starting the exercises, but if you feel pain, stop doing it and consult your doctor.
- It is important to do these exercises regularly. If you find that you have forgotten, you can download apps that will remind you to do your Kegel exercises and accompany you through different training sessions.
- Some women find it impossible to tighten their pelvic floor muscles, or finding the right muscles can be complicated for them. Your doctor may suggest biofeedback exercise to help control which muscles are contracting or electrical stimulation that delivers painless electrical current to tighten the right muscles.
Kegel exercises are your little secret – no one will ever understand this, even when you’re exercising hard. But for your overall physical and mental health, doing other pregnancy exercises like prenatal yoga can also be great. Anything to keep you active and in shape will help you prepare for motherhood.