Kegel exercises, named after Dr. Arnold Kegel, are popular pelvic floor exercises that help strengthen the muscles around the bladder, uterus, and rectum. These exercises are particularly important for women, especially pregnant women as they help in strengthening the pelvic floor muscles that can become weak during pregnancy and childbirth.

Why are Kegel exercises important during pregnancy?

Pregnancy can make your pelvic floor muscles weak due to the added weight and pressure on your bladder and uterus. Weak pelvic floor muscles can lead to problems such as incontinence, lower back pain, and even slower recovery time after delivery. Kegel exercises are a safe and effective way to strengthen these muscles and help prevent these issues.

How to Do Kegel Exercises During Pregnancy

Kegel exercises are simple and easy to do, but they require consistency and patience to get the desired results. Here’s how to do Kegel exercises safely and effectively:

1. Identify the right muscles

Before you start doing Kegel exercises, you must first identify the right muscles you’ll be working on. The easiest way to identify these muscles is to try stopping urine midstream. The muscles that you tighten to stop the flow of urine are your pelvic floor muscles.

2. Practice your Kegel technique

Once you’ve identified your pelvic floor muscles, you can start working on your Kegel technique. Begin by lying down or sitting comfortably, and then tighten the muscles you identified by squeezing them for about three seconds. Relax for three seconds, then repeat the process ten times. You can increase the duration of the squeeze to ten seconds as you get used to the exercises.

3. Use an app

There are several free apps available that can help you track your Kegel exercises and remind you when it’s time to do them. These apps also offer tips and tools to help you perfect your Kegel technique.

4. Incorporate Kegels into your daily routine

To get the best results, try to incorporate Kegel exercises into your daily routine. You can do them anytime, anywhere without anyone knowing. Some women find it helpful to do them during routine activities such as driving, watching TV, or waiting in line.

5. Find a comfortable position

While you can do Kegel exercises in any position, many women find that sitting on an exercise ball or using a pillow for support can make the exercises more comfortable and effective.

6. Consult with your healthcare provider

If you have any concerns or questions about doing Kegel exercises during pregnancy, it’s essential to consult with your healthcare provider. Your provider can guide you on how to safely and effectively do Kegels, especially if you have any underlying medical conditions.

Conclusion

Kegel exercises are an effective way to strengthen your pelvic floor muscles and prevent issues such as incontinence, lower back pain, and slower recovery time after delivery. By following the tips listed above, you can safely and effectively do Kegel exercises during pregnancy. Consistency and patience are key when doing Kegels, and you should give yourself time to see the results. If you have any concerns, talk to your healthcare provider, who can guide you on how to do Kegels safely and effectively.

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