Kegel exercises, also known as pelvic floor exercises, are designed to fortify the muscles, tissues, and ligaments that create a supportive structure stretching from the pubic bone at the front to the tailbone at the back. This muscle group functions like a hammock, supporting vital organs such as the uterus, bladder, intestines, and bowels. Moreover, Kegel exercises can help enhance the strength of vaginal muscles.
Benefits of Pelvic Floor Exercises
Many pregnant women who engage in Kegel exercises report experiencing easier labor. Strengthening your pelvic floor muscles during pregnancy can improve your muscle control during childbirth. Additionally, toning these muscles can alleviate two common pregnancy-related issues: reduced bladder control and hemorrhoids. Other advantages include:
- Reduced risk of prolapse: Toned pelvic floor muscles can help minimize the risk of prolapse.
- Improved bowel and bladder function: Regular practice can aid in proper bowel movements, relieve constipation, and diminish the risks of hemorrhoids.
- Less urinary incontinence: Kegel exercises can reduce instances of involuntary leakage (which can occur at any stage of pregnancy) when sneezing, laughing, or lifting heavy objects.
- Support for added weight: Strengthened muscles can better support the increasing weight of your growing baby.
- Easier labor: During the ninth month, these exercises can help relax the pelvic floor, potentially shortening the second phase of labor and reducing the need for episiotomies.
Kegel exercises can also be beneficial post-pregnancy, aiding in perineal recovery, restoring bladder control, and enhancing pelvic floor strength. One of the best aspects of Kegel exercises is their convenience—you can perform them anywhere, and no one will notice.
How to Perform Kegel Exercises
To identify your Kegel muscles, you can insert a finger into your vagina and try to squeeze the muscles around it. Alternatively, you can practice stopping the flow of urine while urinating, but be cautious doing this too often, as it may weaken the muscles over time and increase your risk of urinary infections.
Once you’ve identified your pelvic floor muscles, contract them for 5-10 seconds, then relax. Repeat this 10-20 times, ensuring your bladder is empty beforehand. When doing Kegel exercises, avoid tightening your abdomen, holding your breath, or moving your legs. The focus should solely be on your pelvic muscles.
If you’re already experiencing urinary incontinence, consider squeezing your pelvic floor muscles when you cough or sneeze to help prevent leakage. Be careful not to overdo it, as excessive strain can lead to difficulties during urination or bowel movements.
When to Do Kegels
You can practice pelvic floor exercises discreetly at almost any time:
- While waiting at a red light
- In the waiting room of your healthcare provider
- During drive-through stops like at the bank or pharmacy
Expected Results
If you consistently perform Kegel exercises, you may notice improvements—such as reduced urine leakage—within a few weeks to a few months. To maintain these benefits, consider making pelvic floor exercises a permanent part of your daily routine.
Seeking Assistance
If you find Kegel exercises challenging, don’t hesitate to seek guidance. Your doctor or healthcare provider can offer valuable feedback to help you effectively isolate and strengthen the correct muscles.
Kegel Weights and Balls During Pregnancy
Kegel weights or balls, often referred to as pleasure balls, can aid in strengthening vaginal muscles, improving bladder control, and even enhancing sexual drive. However, inserting them during pregnancy or nursing may pose risks of bacterial infections, so it’s wise to consult with your doctor before using Kegel balls.
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Summary
Kegel exercises are an effective way to strengthen your pelvic floor, offering numerous benefits during and after pregnancy. By incorporating these exercises into your routine, you can improve bladder control, alleviate discomfort, and support your body through the changes of pregnancy. Always consult your healthcare provider for personalized advice and support.