5 Benefits Of Kegal Exercises During Pregnancy

Kegel exercises during pregnancy play a crucial role in maintaining and enhancing pelvic floor health. The pelvic floor muscles provide support to the uterus, bladder, and bowels, and they undergo significant changes during pregnancy due to hormonal shifts, increased weight on the pelvic area, and the stretching of ligaments. Engaging in Kegel exercises can help strengthen these muscles, improve circulation in the pelvic region, and potentially prevent or alleviate issues such as urinary incontinence and pelvic organ prolapse.

Kegel exercises involve the contraction and relaxation of the pelvic floor muscles, which are the same muscles used to control urination. These exercises can be performed discreetly at any time and in various positions, making them convenient for expectant mothers.

It's important to note that Kegel exercises should be performed correctly to avoid strain or overexertion. Consulting a healthcare provider before starting any exercise routine during pregnancy is recommended, as they can provide personalized guidance based on your individual needs and medical history. Overall, incorporating Kegel exercises into your prenatal routine can contribute to a healthier pregnancy, improved pelvic health, and a smoother postpartum recovery.

# As the uterus undergoes expansion, it places strain on the encompassing muscles and ligaments. Individuals with less robust muscular strength might encounter instances of urine leakage, commonly known as Urinary Incontinence (UI), particularly during the later stages of pregnancy. Activities such as sneezing, coughing, laughter, or even jogging could result in occasional urinary leakage. Engaging in Kegel exercises can hence diminish or avert this condition.

# The presence of sturdy pelvic floor muscles can facilitate the process of childbirth, particularly during the pushing phase. Kegel exercises serve as a preparatory measure for labor, helping individuals grasp the concept of muscle contraction and relaxation. The act of relaxing these muscles aids in the smooth movement of the baby out of the womb, decreasing the likelihood of tears or injuries in the intimate area. Research indicates that over 20% of pregnant women experience some form of tear or injury in the pelvic floor region during childbirth. This occurrence is attributed to the muscles stretching extensively to accommodate the delivery process.

# Furthermore, research suggests that women who engage in pelvic floor exercises tend to undergo shorter active labor phases compared to those who do not partake in such exercises.

# Incorporating Kegel exercises into one's prenatal routine can enhance blood circulation in the genital area, expediting the recovery from post-childbirth conditions like hemorrhoids (swollen or clustered veins in the anal region) and episiotomies (surgical incisions made at the vaginal opening during childbirth).

# Moreover, these exercises contribute to the toning of vaginal muscles, subsequently boosting one's libido.

How Do Kegels Strengthen The Pelvic Floor?

Kegel exercises enhance the resilience of the muscles in the pelvic floor, aiding the proper operation of the uterus, bladder, rectum, and intestines.

Termed as the Pelvic Diaphragm in medical nomenclature, the primary component is known as the levator ani. This encompasses a collection of muscles, including the puborectalis, pubococcygeus, and iliococcygeus. Collaboratively, these muscles regulate urination and sexual arousal. They envelop the urethra, and as a result, the reinforcement of their strength through Kegel exercises results in an improved command over urination.

Why Should You Do Kegel Exercises?

Multiple factors have the potential to diminish the strength of pelvic floor muscles (PFM), with pregnancy and childbirth being particularly strenuous for these muscles. Additionally, persistent constipation, obesity, advancing age, and specific surgical interventions exert a negative impact on pelvic muscle health.

When the pelvic floor is weakened, it can result in the protrusion and descent of these muscles into the vaginal region. This medical condition is referred to as pelvic organ prolapse, leading to sensations of pelvic pressure and instances of fecal and urinary leakage. Engaging in Kegel exercises can play a substantial role in preventing the onset of this condition.

How To Do Kegel Exercise During Pregnancy

Performing Kegel exercises during pregnancy is a straightforward process that involves controlled contraction and relaxation of the pelvic floor muscles. Here's a step-by-step guide on how to do Kegel exercises during pregnancy:

* Start by identifying the pelvic floor muscles. These are the muscles you engage to stop the flow of urine midstream. Practice stopping and restarting the flow of urine a couple of times to ensure you've located the correct muscles.

* Choose a comfortable position to perform the exercises. You can sit, stand, or lie down, whichever feels best for you. As your pregnancy progresses, you might prefer lying on your side.

* Before you start the exercises, make sure your bladder is empty to avoid any discomfort.

* Gently contract the pelvic floor muscles by squeezing them inward and upward. Imagine lifting them as if you're trying to prevent passing gas or stopping the flow of urine. Be cautious not to engage the abdominal, buttocks, or thigh muscles.

* Hold the contraction for about 3 to 5 seconds initially. As you become more comfortable, aim to increase the duration gradually.

* Release the contraction and let the muscles relax completely for the same duration as the contraction.

* Start with 10 repetitions of contracting and relaxing the pelvic floor muscles. Over time, you can gradually increase the number of repetitions according to your comfort level.

* Aim to perform Kegel exercises at least 3 times a day. You can incorporate them into your daily routine, such as during commercials while watching TV, during meal breaks, or while reading.

* Remember to breathe naturally throughout the exercise. Avoid holding your breath.

* Do not overdo it. Gradually work your way up to longer contractions and more repetitions. If you experience any discomfort or pain, stop the exercises and consult your healthcare provider.