For most pregnant women, you’ve probably heard of Kegel’s Exercise. This is a must exercise for pregnant women who wish to have a natural delivery. I have been doing this irregularly and hopefully after this post, I’ll be doing this regularly.
Pelvic Floor exercise or best known as Kegel’s exercise, help develop a strong pelvic floor muscles which help lower the chances of tears during labor and can also help make natural delivery easier. It only requires little effort yet you’ll benefit a lot in return.
It is important to know the proper way of doing kegel’s, improper way of doing this exercise will have no benefit. It is important to identify your pelvic floor muscle before doing the exercise. Here are some ways to properly identify your pelvic floor muscle:
- Imagine trying to stop yourself from urinating. To do this, you had to squeeze a muscle to stop the flow of the urine. The same muscle you have squeezed, is the same muscle you will be squeezing when you do the kegels exercise. For you to identify the muscle accurately, it is best to try to stop the stream of your urine about halfway before emptying your bladder. But do not do this a habit as this might lead to some urinary track problem.
- Another way to identify your pelvic floor muscle is to place one or two clean fingers into your vagina. Then tighten the pelvic floor muscle. If you are squeezing the correct muscle, you fill a tightening around your fingers.
Now, to perform the Kegel’s exercise, do the following steps.
- Get into your comfortable sitting position. You may use a birth ball or just simply a chair with your back supported. But you may also do this in a lying or standing position.
- Squeeze the pelvic muscles tightly and hold it for about 5 seconds. Then release the squeezing and relax for 10 seconds before doing the next squeeze. Just repeat the sequence and do it at least 10 times in the morning, afternoon and before going to bed.
- Breathe naturally. Do not hold your breath; it is always important that your body and muscles will receive continuous air while doing any exercise.
- Be careful not to squeeze your legs or your abdomen. Focus on the pelvic floor muscle.
- Do them regularly and gradually increase your squeezing, from 10 to 15, 15 to 20 plus 20 extra if possible 3 times a day.