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Kegel exercises are named after an American gynecologist Dr. Arnold Kegel, who first created them circa 1948. He said that doing regular Kegels targeted non surgical strengthen the muscles of the pelvic floor and help have a healthy work. Also they treat urinary continence and bladder control, which are common during and after pregnancy (1).
What are Kegel exercises?
Kegel or pelvic floor exercises, also known as Kegel, are simple to tighten and release the exercises that strengthen the pelvic floor muscles. The basin is the region between the hips, which holds the uterus, bladder, small intestine and rectum. The number of tissues and muscles that form a hammock or sling on the bottom of the basin is called the pelvic floor. This hammock holds these organs in place, and thus controls the flow of urine and contraction of the anal sphincter and the vagina. (2)
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Why you should be doing Kegel exercises
Various ? things can weaken the pelvic floor muscles (PFM), in particular pregnancy and delivery that emphasize these out muscles. In addition, chronic constipation, obesity, advanced age, and some surgeries take a toll on the pelvic muscles.
A weak pelvic floor can cause pelvic muscles to swell and go down into the vagina, and this condition is called pelvic organ prolapse (3). It leads to pelvic pressure and leakage of feces and urine. Kegel exercises to avoid significantly this situation
[Read: pelvic pain during pregnancy ].?
How Kegel strengthen the pelvic floor
Kegel exercises to improve the strength of the pelvic floor muscles, support the functioning uterus, bladder, rectum, and intestines.
The medical name of PFM is the pelvic diaphragm, and the main part is the levator ani. It refers to a group of muscles that is puborectalis, pubococcygeus, and iliococcygeus. They work together and control urination and sexual arousal. They cover the urethra, and then when Kegel improve their strength, you will have better control of urination
The benefits of Kegel exercises during pregnancy :.
Kegel exercises make you feel comfortable as you approach the expiration date.
- As the uterus expands, strains the muscles and ligaments that surround. If you have weak muscles may cause leakage of urine, also known as urinary incontinence (IU), especially in the third quarter. Activities such as sneezing, coughing, laughing, or jogging can lead to occasional urine leakage. Performing Kegel will, accordingly, reduce or prevent this condition (4)
[Read: urinary incontinence during pregnancy ]
- Strong pelvic floor muscles facilitate the delivery process , especially during the boost phase. Kegel exercises help to understand how to contract and relax the muscles in preparation for childbirth. Relaxing the muscles helps the child moves out of the womb smoothly, reducing any possibility of tearing or injury in the intimate area. Research studies state that about a third of pregnant women experience some tears or lesions in the PFM during childbirth (5). This happens as the muscles overstretch to make room for the work.
- The research also states that women who indulge in pelvic floor exercises are known to live short active phases of the work than those who do not exercise (6) .
- Performing Kegel exercises while you are pregnant will of improve blood circulation in the genitals , which will speed up the recovery of hemorrhoids (swelling or group of veins in the region of the anus) and episiotomy (surgical cut made at the opening of the vagina during childbirth) after childbirth.
- These exercises tone vaginal muscles , thereby increasing your sex drive.
How You can find your Kegel or pelvic floor muscles?
You can identify the right muscles of retain the mid stream urine . The muscles that are used while doing so they are the ones you have to contract while doing a Kegel. But once it locates them, not develop the habit of interrupting the flow of urine to do Kegel exercises as it can lead to urinary tract infections, urinary incontinence and other conditions.
If you are still unsure of knowing which muscles to work on, wash their hands with soap and insert a finger into the vagina . The pressure you feel around your finger when you try to contract the pelvic muscles is the area. You can feel the strengthening of the muscles and the pelvic floor going up. Try relaxing and you could feel the pelvic floor that is lowered again. You can also ask your partner to feel the muscles when you make love
[Read: Squat during pregnancy ].
Another way to find them is to insert a finger into the vagina and press muscles firmly.
you can ask your gynecologist to train you to find the right muscles . You may be suggested to use a vaginal cone, an object that can be inserted into the vagina, to maintain the pelvic floor muscles in place.
Biofeedback training is another useful technique your doctor may use. Or she will insert a small probe into the vagina or maintain adhesive electrodes around the vagina or anus. You'll be asked to perform Kegel exercises. The probe will be connected to a monitor, which shows if you have correctly contract muscles and the duration for which it was holding the contraction (7).
How to prepare for Kegel?
- should not perform Kegels when the bladder is partially or completely full as there might be a bit 'of leaking urine or pain. Make sure that the bladder is empty before you start exercising.
- The Kegel should just focus on the pelvic muscles and you do not flex other muscles such as those of the abdomen, thighs or buttocks.
- Make sure breathes in and out, instead of holding your breath while doing Kegels. It improves concentration and efficiency of movement and also helps to relax.
- You can place one hand on your stomach to relax the pelvic muscles and belly.
[Read:? Breathing exercises during pregnancy ]
How to do Kegel exercise during pregnancy
Once you find the pelvic floor muscles and are well prepared, you should:
- contract (squeeze) and pull in the muscles around the back passage and vagina at the same time. You should feel a sense of lift every time you contract the PFM.
- keep them tight and strong up to count to five.
- Relax the muscles gradually. You should get that feeling of 'letting go'.
- Take rest for about ten seconds before starting another Kegel.
- Start with three or four Kegels in a row for a couple of times a day.
- You can slowly increase the number of seconds to squeeze every week.
- when it reaches about ten seconds, slowly increase the number of one every week until you reach ten Kegels in a row three times in a day.
- you can go up to three times the 20 Kegel every day.
do not worry if you are not close to the goal when you start. pelvic muscles are like any other muscle in your body. They will become stonger only over time, the coherence and careful work
Warning :. If you sense any pain in the back or abdomen after a series of Kegel, it is a sign of not doing it properly.
When you should do Kegel?
is never late to start Kegel. The earlier you start, the more its benefits throughout pregnancy and even after it.
make it a part of your daily routine. You can do them, sitting, standing, or lying down. No matter when and where you run. You can do them:
- Immediately after the morning you wake up or
- Before going to bed
You. You can also do these exercises in the waiting room at the doctor's clinic, waiting at the pharmacy, after stopping the red signal light, while watching television, and more.
You can restart the Kegel routine after giving birth to promote healing, improve muscle tone and stimulate circulation. They help the muscles back into shape. Do not be alarmed if you can not perceive the 'narrow and lift'. It's because the perineum remains unresponsive after giving birth, but gradually get back to normal in a couple of weeks.
how long you should continue to do Kegel exercises?
You could do Kegel forever as they help in keeping your pelvic strength and keep away from incontinence urine, which comes with age. Your doctor may also suggest the same.
active Kegel exercises also protect you from pelvic organ prolapse, which is a common problem as we age. Prolapse causes incontinence of urine, back pain, a feeling of heaviness in the pelvic region, and discomfort during sexual intercourse (8).
when you can see the results?
Most women may notice results within four to eight weeks of regular Kegel. For some others, however, it may take many months to see an improvement in pelvic floor
Best Kegel or pelvic floor exercises that work :.
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1. Floor Elevators:
And 'an effective exercise of the pelvic floor that strengthens the muscles. The lower back tones and arms are involved in this exercise, and then and reinforces the area.
Like
- lie on your back with your knees bent and feet flat on the surface.
- Inhale to involve the pelvic floor and lift your hips
- continue to breathe and hold for about ten seconds.
- Lower your hips and release the pelvic floor. Repeat ten times more.
2. Vertical thighs using a ball or a towel:
Raise the muscles of the pelvic floor. When you combine this exercise with lifts floor, you will be working your muscles from all angles.
Like
- stand against a support, such as a wall or a chair, to conditions market, keeping your hands on the support.
- Keep your feet close, in parallel with the heels touching each other and place a rolled towel or a medium sized ball between your inner thighs.
- heels raise the floor by bending your knees slightly. Hold this position and try to squeeze the sponge or the ball at different times. First, rapidly shake for 25 times, followed by a second and then squeeze slowly again for 25 more times.
- Finally, lower your hips down to his heels, and move up and down a dozen times
ways to do Kegel Fun :.
You can do Kegels fun that way:
- You can combine them with sex which will increase the pleasure for both you and your partner. Your partner may also occur if you have contracted the muscles properly.
- You can try an application smartphone . You can follow your exercise routine, it sends reminders and provide musical routines for workouts.
- vaginal exercisers are another great way. They help keep the muscles in place. Some devices also provide electrical stimulation to the pelvic muscles. They could, however, be risky such as bacteria or other microbes could affect the intimate area. You should check with your gynecologist before trying.
You should always talk to your doctor if you do not see any improvement in pelvic floor muscles even after you have been exercising for three or four months. Feel free to share your experiences so that they can be useful to our other readers
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