Kegel exercises can also be called as pelvic floor exercises.
These exercises help in strengthening the muscles that support your uterus, rectum, bowels, bladder and also help in strengthening your vaginal muscles.
Kegel exercises during pregnancy help in developing the ability to relax and control the muscles while preparing for labor and delivery.
Also, these exercises are recommended during the postpartum period in order to promote the healing of perennial tissues and control increased urination.
Benefits of kegel exercises:
- Mostly pregnant women are encouraged to do kegel exercises as they make pelvic floor muscles stronger and help during childbirth, especially pushing makes easier.
- Kegel exercises lesses your chance of tears happening during labor.
- During the postpartum period, kegel exercises can help in perennial healing of episiotomy wounds and also in preventing postpartum incontinence and toning your stretched vaginal muscles so that it makes sex better.
- Kegel exercises prevent incontinence from occurring in the later life.
- They create your orgasm healthier.
- They decrease the chance of hemorrhoids.
- They improve the vaginal sensation.
- Help in regaining bladder control and decrease your urinary problems.
- Women who have weak pelvic floor muscles such as vaginal delivery, obesity, menopause, chronic coughing and pelvic surgery can gain a lot from kegel exercises.
The best thing about kegel exercises is you can do them at any where and no one will recognize you are doing them.
Doing kegel exercises:
- In order to find the correct muscle, stop to practice the flow of urine when you are urinating.
- Put your finger inside the vagina while lying on the floor. Try to squeeze when you are trying to stop urination. Feeling tightness around your finger makes you to find the pelvic muscle.
- Contraction of your pelvic muscles at least for 10 seconds and then relaxing and repeating it for 10-20 times help in strengthening the muscle.
- Breathe normally while you are doing these exercises and practice this for 3 times a day.
- Don’t move your abdominal muscles, legs or buttocks while you are doing the exercises.
Right time to do the kegel exercises:
- When you are waiting for your doctor in a waiting room
- When you are stopped at the signal
- When you are in the shower
- While watching the TV
- While sitting in front of the computer at your work place