How to do Kegel exercise during pregnancy?

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How to do Kegel exercise during pregnancy?

Kegel exercise for pregnancy benefits are several and help a woman cope after pregnancy. It is better to consult an expert to know more about Kegel exercise benefits.

Kegel exercise also referred to as pelvic-floor exercise, is carried out by repeatedly contracting as well as relaxing the muscles that form part of the pelvic floor, known colloquially as the “Kegel muscles”. Kegel exercise for pregnancy benefits is manifold.

What Is Kegel Exercise?

Kegel exercise happens to be a form of pelvic floor exercise that does involve squeezing as well as relaxing muscles in one’s pelvic as well as genital areas. These muscles do support the pelvic organs, including the bladder, uterus, small intestine, as well as rectum. Regular Kegel exercise during pregnancy as well as and after giving birth can help improve as well as maintain one’s bladder as well as bowel control by enhancing the strength, endurance, and correct function of these essential muscles.

There is no need to join a gym to train these muscles. Kegels can be done discreetly as a part of one’s daily routine.

Kegel exercise benefits

  • Improved bladder control – Many women tend to face leaking urine during pregnancy or after having given birth. The risk increases when it is a vaginal delivery, and if had several children earlier. Kegels can indeed help prevent or treat conditions such as urinary incontinence — when there is a strong urge to pee and pass urine before getting to the bathroom, or stress incontinence, which involves leaking a few drops of urine when a person coughs, laughs, or sneezes.
  • Strengthening pelvic organ support – Vaginal childbirth is an important cause of pelvic organ prolapse (when the uterus, urethra, and or even bowel sags down into the vagina). This is due to pregnancy and vaginal childbirth weakening the pelvic floor muscles. As a treatment plan, the doctor may recommend Kegels.
  • Reduced risk of fecal incontinence – This is a condition that does cause a person to leak stool before making it to the bathroom. Kegels can help strengthen the rectal muscles to help prevent this.

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How to Do Kegel Exercises When Pregnant?

Kegel exercises are easy to do.

Find the right muscles

To do this, the woman has to insert a clean finger into her vagina and squeeze the muscles that would use to hold in gas. If a person feels a tightening around one’s finger, then the person is doing it right. The woman can also imagine she is trying to stop passing gas or trying to stop the flow of urine to locate the right muscles. If unsure, the healthcare provider can help locate the right muscles.

1. Get comfortable

Initially, the woman may find it easy to practice lying down. Later on, the woman may be able to do them lying down, standing, or even while sitting.

2. Squeeze the pelvic floor muscles, relax, as well as repeat

 Here are a few different Kegel exercise routines to try:

• Long hold: Squeeze the pelvic floor muscles and then hold for several seconds. Then relax for a few seconds and then repeat. Initially, the woman may only be able to hold for one or two seconds, but over a few weeks, she will slowly be able to increase the hold time

• Contract and release: Quickly tighten as well as relax the pelvic floor muscles several times in a row.

• Hold for three, relax for three: Hold the squeeze for three seconds, relax for three seconds, as well as repeat.

3. Increase the intensity as one’s muscles get stronger

Is best to start small and then gradually increase the number of repetitions, the duration of each squeeze, as well as the frequency of daily practice sessions as the muscles, do get stronger.

Also Read, Health Benefits of Exercising during Pregnancy.

When To Do Kegel Exercise And How Often?

In case of being pregnant, it is best to consult the provider before starting. During pregnancy, the woman may want to start in the second trimester. The woman may be able to start doing Kegels within a few days of an uncomplicated vaginal birth.

Kegel exercise for pregnancy benefits is worth looking into.

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