Pregnancy is an exciting time, but it can also come with some uncomfortable physical changes. One of the most common issues experienced by pregnant women is a weakened pelvic floor. This can cause problems such as urinary incontinence, discomfort during sex, and even pelvic organ prolapse. Pelvic floor exercises, also known as Kegels, can help prevent and alleviate these issues.
Details
What are Pelvic Floor Exercises?
Pelvic floor exercises involve contracting and relaxing the muscles of the pelvic floor. These muscles support the bladder, uterus, and rectum, and are important for urinary and bowel control, as well as sexual function. During pregnancy, the weight of the growing baby can put pressure on the pelvic floor, leading to weakness or damage.
How do I do Kegels?
To perform a Kegel exercise, imagine you are trying to stop the flow of urine midstream. Squeeze the muscles around your vagina and anus, and hold for a few seconds before relaxing. Start with a few repetitions and work your way up to holding for 10 seconds at a time. Aim for at least three sets of 10 Kegels per day.
When should I do Pelvic Floor Exercises?
You can start doing Kegels at any point during pregnancy, and it is recommended to continue them postpartum as well. They can be done anywhere, at any time, and should be a regular part of your daily routine.
What are the Benefits of Pelvic Floor Exercises?
By strengthening the pelvic floor muscles, you can improve or prevent issues such as urinary incontinence, pelvic organ prolapse, and discomfort during sex. Kegels can also improve circulation to the area, which can aid in healing after childbirth.
Can I do too many Kegels?
It is possible to overdo it on Kegels, leading to muscle fatigue or pain. Stick to a moderate routine of three sets of 10 Kegels per day and listen to your body.
What if I have trouble doing Kegels?
If you are having trouble isolating the correct muscles, or if you are not seeing any improvement in your symptoms, talk to your healthcare provider. They may refer you to a physical therapist who can provide more targeted exercises and guidance.
FAQ
When should I start doing Kegels during pregnancy?
You can start doing Kegels at any point during pregnancy.
How many Kegels should I do per day?
Aim for at least three sets of 10 Kegels per day.
Can Kegels help with postpartum recovery?
Yes, Kegels can improve circulation to the pelvic floor muscles, aiding in healing after childbirth.
Can I do Kegels during labor?
Yes, Kegels can be helpful during labor to strengthen the pelvic floor muscles.
Can men do Kegels?
Yes, men can do Kegels to improve urinary and bowel control and sexual function.
Are there any risks to doing Kegels?
There are no known risks to doing Kegels, but it is possible to overdo it and experience muscle fatigue or pain.
Can Kegels prevent urinary incontinence?
Yes, strengthening the pelvic floor muscles through Kegels can help prevent or improve urinary incontinence.
How long does it take to see results from Kegels?
It can take several weeks or even months of regular Kegel exercises to see improvement in symptoms.
Pros
Pelvic floor exercises are a simple, low-risk way to improve or prevent issues such as urinary incontinence, pelvic organ prolapse, and discomfort during sex. They can be done anywhere, at any time, and are a regular part of prenatal and postpartum care.
Tips
Try incorporating Kegels into your daily routine by doing them while brushing your teeth or waiting in line. You can also use props such as a yoga block or ball to help isolate the correct muscles.
Summary
Pelvic floor exercises, or Kegels, are an important part of prenatal and postpartum care. By strengthening the muscles that support the bladder, uterus, and rectum, you can improve or prevent issues such as urinary incontinence, pelvic organ prolapse, and discomfort during sex. Aim for at least three sets of 10 Kegels per day, and talk to your healthcare provider if you are having trouble isolating the correct muscles or seeing improvement in your symptoms.