Kegel exercise is basically exercise of pelvic muscles. It involves continuous contraction and relaxation of these muscles which helps a lot during pregnancy. Muscles surrounding the uterus, bladder and rectum can be strengthened and Kegels are highly recommended. Both men and women can benefit from these set of exercises. Here in we will list out the benefits you can reap from it if you are pregnant. Kegel exercises are named after Arnold Kegel, a gynecologist who recommended them back in the 1940s.
How Can I Do Kegels?
Kegels are easy and can be done everywhere. To start with, you can try with an empty bladder, and imagine you are trying to stop the urine flow in between by ‘contracting and releasing’ the urine. You can check that you are doing them right by simply inserting a clean finger in your vagina. When you ‘contract’, you should feel the pressure around the finger. However, when you are doing Kegels, make sure that only your pelvic floor muscles are working, and your stomach or legs or buttocks are not getting pulled in or tightened. Some regular practice will enable you to do Kegels easily and in a more relaxed way.
There are many different ways of doing Kegels exercises. Choose the one which suits you the best and make it a part of your regular exercise regime. Kegels exercises during pregnancy are all about preparing your body for giving birth. Studies have even shown that women who do Kegels exercise have shorter labor.
When Should I Do Kegels?
You should aim at making Kegels a part of your daily routine, gradually doing them a few times during the day. The contractions as well as the time you hold them will increase with practice, which can be something to the tune of 10 seconds. However, the most important thing is that you must do them regularly – how, when, where and how many is not crucial.
Top 5 Benefits Of Kegel Exercises In Pregnancy
Below listed are the sheer benefits of including a Kegel’s routine in your exercise regime:
Easy labor and birth: If you do Kegels, you will have lesser pain during labor and the process will be a lot easier. Flat out. As the exercise involves postures which help the pelvic muscles stretch, the whole process of giving birth which is all about contraction and relaxation of muscles becomes a lot easier. These exercises tones up your muscles and gives you an ability to control them
Bladder control: One of things which continuously bother you during pregnancy is the frequent urge to urinate. For some it might be bearable whereas for some it is too much to handle. This happens because during pregnancy your uterus expands and puts pressure on the bladder. Sometimes omen may even experience leakage of urine if the pressure is too much. While frequent urination is a common ailment during pregnancy and even considered a healthy sign that the pregnancy is progressing as it should be, sometimes it can cause permanent damage to the nerves surrounding the bladder. Through Kegels you can achieve some control over your urination. Exercising the pelvic muscles will strengthen them and improves the function of rectal sphincter and urethra
Prevent those little leaks after childbirth: Your baby makes its space in your pelvic region pushing the uterus and other pelvic organs a little away. After you give birth to your baby the organs return to the pre-baby position. As your muscles have gone through a lot of exertion while giving birth, the muscles tend to become weak and even loosen a little bit. If you keep practicing Kegels then it will help your muscles to tighten up and spare you those unwanted leaks while sneezing or coughing
Healing your pelvic muscles: It is inevitable that your muscles are going to be tired after you have given birth because they have undergone tremendous exertion. So, after pregnancy you have to give its strength back and proper time to heal. You can do this through Kegel’s exercise. Kegel’s help increase blood circulation and will help heal the perineal muscles faster. It will also help in stimulating growth of new muscles tissues which will ensure healing of the muscles which might have torn in the process. Kegels will give you all the strength you need
Get back in shape: Kegels exercise will hugely help you in getting back to shape post-delivery. You will be able to get back to your pre-baby shape and fitness faster. It will also help in toning your vaginal muscles
Simply put, Kegel’s exercises can help you get solutions to simple problems you face during pregnancy. Kegels benefits you not only during and after pregnancy but its good effects stay with you for a lifetime. Try them for a week and you will feel the improvements. Once you understand how much beneficial they are you will automatically be motivated to continue them on a regular basis. At the same time it is important to do the exercise correctly in order to stimulate the right muscles. Consult your doctor who will help you out with the right technique.
Kegels exercises will only help you. It has no side effects but of course, when you are pregnant it is important that you discuss every change you make in your routine with your doctor and do it only with his permission.
So, get started and prepare your body well.