The process of pushing your baby through your pelvis and out into the world demands not just on your body, but also your pelvic muscles , as they expand to new sizes in the course of the delivery. In addition, the pelvic floor muscles perform a crucial role during birth. However, when they are working correctly, they help keep your uterus, bladder , and rectum, and also help stop urine from leakage when you laugh or cough and laugh. This is a skill that you’ll only notice after you’ve lost it.
There’s a great exercise that’s been proven by experts to aid in preventing problems with the pelvic muscles after birth and can even aid in making your labor go a bit more smoothly: Kegels.
What Is Kegel Exercises?
Named in honor of Gynecologist Arnold Kegel, Kegel exercises help you strengthen and engage your pelvic floor. It is a collection of ligaments and muscles that are sling-like in between the hips. The muscles of your pelvic floor assist the uterus, bladder as well as other organs, and regulate how urine flows as well as that of your vagina and the anal sphincter.
The aim of the Kegel will be to tighten and loosen those pelvic muscles for brief intervals of time. It’s recommended to try several sets of short exercises a few times per day.
Why Should Pregnant Women Do Kegel Exercise?
Research after research has proven that doing Kegels before, during , and after pregnancy can decrease the chance of developing pelvic floor problems. When your baby is putting on the weight inside your uterus during pregnancy, the pelvic floor muscles must be able to support more weight. Sometimes, they’re not capable of the task.
If you do finally enter labor, your muscles will expand even more to create enough space for your baby to pass through. A third of women experience tears in pelvic floor muscle in the birth process, scientists have estimated. Engaging in Kegel exercises during pregnancy (and after birth!) could help prevent future issues.
Here’s What You’ll Gain By Incorporating Them Into Your Routine:
- Greater bladder control: Up to an estimated third of women suffer from postpartum incontinence, and Kegels can aid in preventing or treat incontinence. If you experience leaks of urine from time to time during the time you cough or sneeze, or attempt to go for an exercise routine — it’s because your pelvic floor muscles aren’t equipped to support your bladder in the way they typically do.
- Fecal urinary incontinence: An even smaller amount woman — typically women who have suffered from severe third-degree tears or an episiotomy at birth — suffer from postpartum fecal incontinence and Kegels may assist in preventing.
- A faster labor: Research has also found that women who perform pelvic floor exercises could have a shorter labor phase than other women.
- Sexual pleasure that is more fun: And as if you didn’t have enough, Kegels can also be found to increase your sexual pleasure and enjoyment and allow you to get orgasmic more quickly.
How To Perform Kegel Exercises
Kegel exercises are quick and easy to do. Once you’ve figured out how to perform these exercises, you can practice them anywhere. For instance, you can do this, even when you’re stuck at a red light, standing in the line, or watching television. Here’s how:
Find The Pelvic Floor Muscles
Before starting, you’ll need to ensure that you’re working the correct muscles. If you’re unsure where to locate the muscles in your pelvic floor, consider stopping your urination midstream. The muscles that you’re trying to tighten to accomplish this are the same muscles you’ll need to contract when doing the Kegel.
Once you’ve identified them, do not repeatedly contract the muscles when you’re going to urinate as this could cause urinary incontinence, urinary tract infections, and other issues.
If you’re not certain that you’ve got the right muscles, try placing a clean finger into your vagina. If you’re performing a Kegel correctly, your vagina will be contracted over your hand. Make sure to not breathe in and refrain from tightening your stomach, thighs, or butt muscles simultaneously.
Still struggling? Do not hesitate to ask your doctor to help you next time you’re taking an examination of the pelvis and that’s why they’re there for!
Practicing Kegel Exercises
Once you’ve found your pelvic floor muscles, here’s the suggested Kegel routine:
- The muscles should be tightened for 3 to 5 seconds. Then, let them relax for as long as you like.
- Relaxing is as crucial as contracting. Start with a set of ten squeezes each day.
- Begin to contract and relax the muscles to stretch them for longer -doing up to 10-seconds at a go — and do more repetitions when it becomes more comfortable.
- Try to do for three cycles of 20 reps a day.
Don’t be discouraged even if you’re not quite at your goal when you begin. It’s more important to be consistent than doing lots of Kegels wrong. Remember, they are just like other muscles that you have. With the right amount of time and constant focused work they will only grow stronger.
Kegel Exercises During The Pregnancy Phase And Postpartum
It’s never too late to begin doing Kegels. However, the earlier and more frequently you do them throughout your pregnancy, the better the advantages.
When you’ve given birth then you can resume your Kegel routine right away. It’s a good idea to practice them frequently during, for instance, when feeding your baby to improve circulation, encourage the healing process and increase the muscle tone.
Do not worry if it’s difficult to feel yourself doing them at first as the area around your perineum will be numb immediately after birth, but the sensation will gradually return in the coming weeks.
While you wait the work is getting completed even though you don’t be aware of it. If you’re taking your Kegels regularly and in a timely manner you can expect to notice improvement in bladder control within a few weeks or several months.
How long should you continue performing Kegels? If you’re looking to maintain the pelvic muscles strong Many healthcare professionals suggest making it an everyday, permanent practice.
Making Kegel Exercises Enjoyable
If you’re struggling to remember to complete your daily Kegels or they seem to be a hassle, there’s no better method to combine Kegels with sex — which will increase the enjoyment for both of you. Your partner may also utilize their clean fingers to see if you’re stretching the correct muscles.
If you’re seeking ways to create Kegels more enjoyable by yourself, try a smartphone application. There are a variety of apps that will provide you with daily reminders, keep track of your workout habits and even offer music routines for pelvic floor exercises.
There are also devices referred to as vaginal exercises that claim to help you to isolate those pelvic floor muscles, or help you work them. They are often shaped like cones and secured in the vagina by tight muscles. Some provide stimulation electrically to muscles.
Although they can be beneficial for certain women, they may be a risk for introducing germs into vagina which is why you should avoid these if you’re pregnant or recovering from childbirth consult your physician prior to attempting one at first.