Kegel exercises for pregnant women

It is very convenient that Kegel exercises for pregnant women can be done anywhere and anyhow - lying down, sitting, standing, on the go.

The exercises, proposed in 1948 by Californian gynecologist Arnold Kegel, he recommended to his elderly patients who suffered from urinary incontinence.

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Why do Kegel exercises during pregnancy?

These exercises train the pubococcygeus muscle of the pelvic floor, the muscular layer of the urogenital diaphragm and all the striated muscles of the perineum, that is, the very group of muscles that controls the flow of urine and contractions during orgasm, and also maintains a stable position of the bladder, uterus and rectum.

Kegel exercises are usually done to reduce urinary incontinence, including after childbirth, to prevent postpartum hemorrhoids, uterine prolapse, to prevent pelvic and treat vaginal prolapse. During pregnancy, these exercises also help prepare the pelvic floor muscles for the physiological stresses of late gestation and childbirth.

By increasing the elasticity of muscle fibers and improving blood supply to the rectal and vaginal areas, Kegel exercises will help to heal faster after a possible tear or episiotomy - a surgical incision of the perineum during childbirth.

How to do Kegel exercises for pregnant women?

Kegel exercises for pregnant women are performed at home after emptying the bladder.

Imagine that you are trying to stop yourself from urinating, that is, you need to simultaneously squeeze and lift (pull in) the muscles of the perineum and the anal sphincter - for only 4-5 seconds. Then you need to completely relax all the muscles for 8-10 seconds, and then tense the muscles again.

It is recommended to start with 15 repetitions and increase to 30; this exercise should be done three times a day. Moreover, the duration of the tense state of the muscles should be gradually increased to 10 seconds.

The second exercise involves straining (as during defecation) with maximum involvement of the perineal muscles, not the abdominal muscles. But this exercise can only be performed in the early stages of pregnancy (up to 14-15 weeks) and not for everyone.

Kegel exercises for pregnant women are absolutely contraindicated if:

• the woman is at risk of spontaneous abortion and is dependent on maintaining the pregnancy;
• when performing exercises, the tone of the uterus increases or painful sensations occur;
• the pregnant woman has a history of lumbosacral osteochondrosis and injuries;
• Obstetricians have recognized the possibility of premature labor.

Here are a few more important rules to follow when doing Kegel exercises for pregnant women:

• under no circumstances should you strain your abdominal muscles;
• you must not squeeze your thigh muscles or bring your legs together;
• you must not strain your gluteal muscles;
• You can't hold your breath.