Your guide to Kegel Exercise
Anything that helps prepare mama bear for the big day is nothing short of a blessing. We know this. So let’s talk KEGEL! The wonder that is, has effective results on woman regardless of whether they are pregnant, already given birth, or in the planning stage.
What is Kegel Exercise?
Kegel exercises, also called pelvic floor exercises, help strengthen the pelvic muscles i.e. muscles that support the uterus, bladder, and bowels. Kegel exercises also help strengthen vaginal muscles. These muscles control your urine flow and also keep your pelvic organs in place.
Why should you do them?
As mentioned earlier, strengthening pelvic muscles during pregnancy can help you control your muscles during labour and delivery. Toning these muscles will also minimize two common problems during pregnancy: decreased bladder control and hemorrhoids. In fact, Kegel exercises are also recommended after pregnancy to promote perineal healing and regain bladder control. The best thing about these exercise is that you can do them any time, anywhere and no one will know you are doing them.
How to do them?
The basic exercise is to act as if to hold urination. Squeeze the muscles of the vagina to the count of ten and let them relax slowly. Sometimes people start out by squeezing the wrong muscles, thus making it ineffective. You should insert a finger in your vagina and feel the pressure around your finger while you are squeezing. Once you have located your pelvic floor muscles, try to contract them for 5-10 seconds and then relax. Repeat this 10-20 times. Try to keep everything including the abdominal muscles/back or thigh relaxed while tightening the muscles around the vagina. Do this on an empty bladder and breathe normally during the whole exercise.
Duration of exercise should be initially 5 minutes twice a day to start with. Keep the squeeze for a count of 10 and then let go. With practice you could increase the duration to about 10-15 minutes and increase the holding part to a count of 15. To endure results, we suggest you keep a dedicated time for the exercises.
Where can I do this?
At home while reading a book, while waiting at the signal, in the hospital waiting room, basically anywhere you feel like! Since nobody can tell when you are doing these exercises, you get the freedom to choose where you do these a per your convenience!
Here is all we would like to tell you about Kegel exercises. We hope you implement these in your daily lives and make your way to a healthier delivery. Have any more points to add or any questions about these? Do let us know!
We hope you enjoyed reading our article. Thank you for your continued love, support and trust in Tinystep. If you are new here, welcome to Tinystep!
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