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Benefits of Kegel exercises for pregnant women and people with urinary problems

 

Benefits of Kegel exercises for pregnant women and people with urinary problems

 

Benefits of Kegel exercises for pregnant women and people with urinary problems

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Kegel exercises are named after doctor Arnold Kegel, who created those exercises aimed at strengthening the pelvic muscles and preparing them for physiological tension in the later stages of pregnancy and childbirth.

Let's learn more about the benefits of these exercises and when to resort to them:  

Benefits of Kegel exercises

Kegel exercises strengthen the pelvic floor muscles that support the uterus, bladder, small intestine and rectum, through very simple exercises that only tighten and relax those muscles.

It can be used by both men and women, but it is mostly used by pregnant women.

But why are these exercises important?

Pelvic floor muscles can weaken due to many factors, including pregnancy, childbirth and abdominal surgery such as a cesarean delivery for women.

Pelvic muscles may weaken in men and women as well due to factors such as aging and excessive fatigue from constipation or chronic coughing and weight gain.

Knowing that the pelvic floor muscles are a series of muscles and tissues that make up the bottom of the pelvis, and their weakness may lead to problems such as the inability to control the bowel or bladder.

Thus, according to Mayo Clinic, he may benefit from doing Kegel exercises:

  • Pregnant women (it is helpful to do these exercises during pregnancy or after childbirth).
  • People with stress incontinence (leakage of a few drops of urine while sneezing, laughing, or coughing).
  • People with urge incontinence (strong and sudden urge to urinate).
  • People with faecal leakage (faecal incontinence)

 

Kegel exercises for pregnant women

When you first start doing Kegel exercises during or after childbirth, it can be difficult for you to determine the correct set of muscles to work out.

According to Healthline , one way to find these muscles is by placing a clean finger inside the vagina and tightening the vaginal muscles around your finger.

You can also locate the muscles by trying to stop the flow of urine in the middle of it. The muscles that are used for this procedure are the target pelvic floor muscles that we can feel when contracted and relaxed.

However, this method should not be used permanently, as it is not a good idea to start and stop urine constantly, or to do Kegel exercises frequently when the bladder is full. Exercising without emptying the bladder can increase the risk of developing a urinary tract infection.

However, talk to your doctor if you are still not sure you have found the right muscles.

Your doctor may recommend using a so-called "vaginal cone" to exercise the pelvic floor muscles.

After defining your pelvic floor muscles, the exercise consists of tightening these muscles, counting to 3, then relaxing them and counting to three before starting over.

For pregnant women, the benefit of Kegel exercises is to restore the strength of the pelvic floor muscles after childbirth. They are also a good treatment for conditions such as vaginal prolapse and are used to prevent uterine prolapse.

 

When do you do Kegel exercises?

Make Kegel exercises a part of your daily routine, repeat them 3 times a day, and try to focus on 3 different sets of exercises daily, so that you repeat each exercise 10 to 15 times.

You can do Kegel exercises almost any time, even while sitting or relaxing on the sofa.

And if you're having trouble performing Kegel exercises, don't be shy to ask for help.

Your doctor can give you important notes so that you can exercise properly and target the correct muscles.

When do you expect results?

If you do Kegel exercises regularly, you can expect results - such as less severe urine leakage - within a few weeks to a few months.

And for long-term benefits, exercise regularly on a daily basis.

Warning

If you feel pain in your stomach or back after a kegel exercise session, this is a sign that you are not doing it right.

Always remember that - even when your pelvic floor muscles contract - your abdominal muscles, back, buttocks and sides should remain relaxed.

Also, don't overdo Kegel exercises, as this can overwork your pelvic floor muscles and thus become less efficient in performing their main functions.



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