Learn How To Do Kegel Exercises
Unfortunately, many pregnant women tend to over look the importance of learning how to do kegel exercises. I am guilty too...and I paid the price. Not only did hemorrhoids plague my postpartum experience but a simple sneeze during pregnancy disabled my urinary control. Yes, is provided much entertainment for some but, believe me, next go round kegel exercises are definitely going to be on my priority list.
Benefits of Mastering the Kegel
What are Kegel Exercises
Kegel exercises are simply the contraction of your pelvic floor in a steady and controlled manner in an effort to strengthen the muscles surrounding your bladder, urethra, uterus, and rectum. Many describe it as trying to stop peeing mid stream. While this is true, the relaxation phase is just as important as the contraction portion for moms-2-be.
When you experience a contraction for the first time, your initial reaction will probably be to tense up and contract your entire pelvic floor (as if to stop peeing). However, this uterine contraction is your body’s way of pushing the baby down the birthing canal. The last thing you want is your uterus battling it out with a contracted pelvic floor. Not only can this increase discomfort during delivery but it also can slow the delivery progress. Kegel exercises will help you learn to relax your pelvic floor during a uterine contraction allowing the baby to move down the birthing canal at faster pace.
How To Do Kegel Exercises:
Learning how to do kegel exercises are easy. Kegels are usual just the contraction and relaxation of the pelvic floor. However, contracting the abdominals simulates a uterine contraction. This is essential when learning how to relax the pelvic floor during the final phase of labor. Here we go…
- Contract you abs
- Contract your pelvic floor by squeezing and lifting (stop peeing mid stream)
- Hold for 3 seconds
- Slowly release your pelvic floor
- Release your abs
Now that you have mastered the kegel, perform 4 sets of 25 each and every day. As your pelvic floor muscles become stronger, work your way up to holding the contraction for 10 seconds and then relaxing them for 10 seconds. Remember, you can do these anywhere, in line at the grocery, watching tv, cooking dinner, so there is no excuse for neglecting the kegel…you will thank me later.
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