Practicing Kegel exercise during pregnancy is very beneficial. Not only during pregnancy, but also it can prove beneficial for a woman throughout her life. But it is necessary to consult a doctor before practicing it and it should be done as per the instructions of a certified trainer. Read on to know more about it. During the pregnancy period, women, in many cultures turn to Kegel’s exercise in order to strengthen their pelvic floor muscles; these muscles give support to their urethra, bladder, uterus, and rectum. The exercises were fondly named after Arnold Kegel, a gynecologist who first gave this recommendation back in the 1940s. His recommendation came in order to help women with urinary incontinence, also known as diminished bladder control, which was a common problem back then after childbirth. In this articleWhat do These Exercises Help in Achieving?How are Kegel Exercises Done?The Frequency of Kegel ExercisesThe Lifelong Friendship with KegelWhat do These Exercises Help in Achieving?Kegel’s exercise is helpful in avoiding anal incontinence. Not only have they helped in the strengthening of the pelvic floor muscles, but also in fighting urinary stress incontinence, an issue that plagues the pregnancies of over 70% women. They also help in the circulation to the rectal and the vaginal area. Keeping hemorrhoids at bay, the initiated a speedy healing after episiotomy or tear that occurs during childbirth. Regularly doing the Kegel exercises helps in the maintenance of bladder, along with improving the muscle tone of the vagina, and imparting more enjoyment to sex. How are Kegel Exercises Done?To do a Kegel exercise, it is important for the bladder to remain empty. Imagine yourself holding back your urine midstream and from passing gas. This is like closing and drawing up the front and back passages of the body, the feeling of squeeze and fit as it is called. One way to check for the accomplishment of ‘squeeze and fit’ position is by moving a clean finger inside your vagina before initiating a Kegel exercise. If pressure can be felt around the finger, you are doing it right. The squeezing and fitting must be done without pulling in of the tummy and squeezing the legs together. Tightening of the buttocks and holding of the breath should also be avoided. This is to ensure that only the pelvic floor muscles are working. The isolation of the movement of the pelvic floor muscles comes with practice. In the beginning, it might get difficult, but if done regularly, results can be achieved. Placing a hand on the stomach helps it to stay relaxed during the Kegel exercise. For the ones who have not been regular with Kegel in the past, it is advisable to hold the contraction for a few seconds before releasing. The holding time can be expanded to 10 seconds with practice. For the ones suffering from urinary incontinence, it is advisable to hold a Kegel while sneezing, lifting, or holding something. The Frequency of Kegel ExercisesFor beginners, it is recommended that Kegel is done few times a day. As they get better with practice, they can graduate to a higher number with more holding time for each contraction. A minimum of three to four sets a day is commendable and the Kegel can be done in sets of ten. More than the number, it is the inculcation of Kegel in your daily routine that shall make the difference. One can choose for specific time for these exercises, like during the early hours of morning, before lunch, or during the evenings. Kegel exercises also demand patience as improvement in bladder control does not show up at least for 3-6 weeks. The Lifelong Friendship with KegelKegel is not something to be followed during your pregnancy period alone. Incontinence needs to be warded off with age as well and to maintain strength, and hence Kegel exercises are advisable. Strong pelvic floor muscles help in preventing pelvic organ prolapsed, which is observed commonly among elder women. Therefore, expectant mothers must be ready to incorporate Kegel exercises in their daily routine. For a healthy pregnancy period, conception, and the life after, Kegel exercises come in handy, helping in the prevention of many ailments. What are the benefits of doing Kegel exercise during pregnancy? How to do Kegel exercise during pregnancy? What are the benefits of doing Kegel exercise after pregnancy? Discuss here.
Practicing Kegel exercise during pregnancy is very beneficial. Not only during pregnancy, but also it can prove beneficial for a woman throughout her life. But it is necessary to consult a doctor before practicing it and it should be done as per the instructions of a certified trainer. Read on to know more about it. During the pregnancy period, women, in many cultures turn to Kegel’s exercise in order to strengthen their pelvic floor muscles; these muscles give support to their urethra, bladder, uterus, and rectum. The exercises were fondly named after Arnold Kegel, a gynecologist who first gave this recommendation back in the 1940s. His recommendation came in order to help women with urinary incontinence, also known as diminished bladder control, which was a common problem back then after childbirth.
What do These Exercises Help in Achieving?
Kegel’s exercise is helpful in avoiding anal incontinence. Not only have they helped in the strengthening of the pelvic floor muscles, but also in fighting urinary stress incontinence, an issue that plagues the pregnancies of over 70% women.
They also help in the circulation to the rectal and the vaginal area. Keeping hemorrhoids at bay, the initiated a speedy healing after episiotomy or tear that occurs during childbirth. Regularly doing the Kegel exercises helps in the maintenance of bladder, along with improving the muscle tone of the vagina, and imparting more enjoyment to sex.
How are Kegel Exercises Done?
To do a Kegel exercise, it is important for the bladder to remain empty. Imagine yourself holding back your urine midstream and from passing gas. This is like closing and drawing up the front and back passages of the body, the feeling of squeeze and fit as it is called.
One way to check for the accomplishment of ‘squeeze and fit’ position is by moving a clean finger inside your vagina before initiating a Kegel exercise. If pressure can be felt around the finger, you are doing it right.
The squeezing and fitting must be done without pulling in of the tummy and squeezing the legs together. Tightening of the buttocks and holding of the breath should also be avoided. This is to ensure that only the pelvic floor muscles are working.
The isolation of the movement of the pelvic floor muscles comes with practice. In the beginning, it might get difficult, but if done regularly, results can be achieved. Placing a hand on the stomach helps it to stay relaxed during the Kegel exercise.
For the ones who have not been regular with Kegel in the past, it is advisable to hold the contraction for a few seconds before releasing. The holding time can be expanded to 10 seconds with practice. For the ones suffering from urinary incontinence, it is advisable to hold a Kegel while sneezing, lifting, or holding something.
The Frequency of Kegel Exercises
For beginners, it is recommended that Kegel is done few times a day. As they get better with practice, they can graduate to a higher number with more holding time for each contraction. A minimum of three to four sets a day is commendable and the Kegel can be done in sets of ten.
More than the number, it is the inculcation of Kegel in your daily routine that shall make the difference. One can choose for specific time for these exercises, like during the early hours of morning, before lunch, or during the evenings. Kegel exercises also demand patience as improvement in bladder control does not show up at least for 3-6 weeks.
The Lifelong Friendship with Kegel
Kegel is not something to be followed during your pregnancy period alone. Incontinence needs to be warded off with age as well and to maintain strength, and hence Kegel exercises are advisable. Strong pelvic floor muscles help in preventing pelvic organ prolapsed, which is observed commonly among elder women.
Therefore, expectant mothers must be ready to incorporate Kegel exercises in their daily routine. For a healthy pregnancy period, conception, and the life after, Kegel exercises come in handy, helping in the prevention of many ailments.
What are the benefits of doing Kegel exercise during pregnancy? How to do Kegel exercise during pregnancy? What are the benefits of doing Kegel exercise after pregnancy? Discuss here.
