Kegel exercise, also known as pelvic floor exercises are very valuable to the day-to-day life of pregnant women. These exercises are simply clench and release exercises that are geared towards strengthening the muscles and tissues at the bottom of the pelvis. During pregnancy and childbirth, the muscles of the pelvic floor usually expand, but the good news is that if kegel exercise is properly done, there will be minimal stretching. Kegel exercise can actually make it possible for the muscles in the vaginal and pelvic area to become strong again after childbirth.
According to studies, a regular kegel routine during pregnancy is important as it strengthens those muscles that are needed for labor, thereby minimizing the risk of postpartum incontinence. It is worth noting that kegel exercise do not only support the reproductive organs nor control bladder and bowel functions, but they also go a long way to prevent pelvic organ prolapse as well as other related symptoms. Moreover, kegel exercise can result in a tighter vaginal muscles which makes sex more pleasurable.
Before indulging in kegel exercises, you must, first of all, identify the pelvic muscles that should be clenching. To do this, you have to go to the toilet and simply stop urination midway before letting it flow again. Bear in mind that the muscles you are using to suddenly stop urinating are the exact muscles that are expected to be strengthened through kegel exercises. Once you have successfully identified these muscles, the next thing is to learn how to incorporate kegel exercise into your daily routine. What is important here is to learn how to contract these muscles at length while simultaneously relaxing.
When doing kegel exercise, it’s imperative to start performing from the back (anus) to the front (vagina). If you are doing it correctly, you can be sure to feel a somewhat gentle contraction with flattening of the lower abs.
The intensity or frequency of kegel exercise can help maintain a good fitness level often depends on several factors, including whether or not you are rehabilitating from an injury, or dealing with conditions such as stress incontinence or pelvic pain.
In the absence of any symptoms of pelvic floor dysfunctions, the steps of doing kegel exercise the right way are as follows;
• Contract or tighten the pelvic muscles for around 3 seconds;
• Take a 3 seconds rest;
• Ensure that you do two sets of 10-15 kegel exercises on a daily basis;
• Make sure that you alternate with quick contractions of 2 sets of 10-15 on the other days.
Lastly, do always check with your doctor before you do kegel exercise during pregnancy.