How to Do Kegels While Pregnant

Kegel exercises, named after Dr. Arnold Kegel who developed them, are crucial for maintaining pelvic floor strength and function. For pregnant women, these exercises become even more vital, helping to support the increased weight of the uterus and prepare the body for childbirth.

Why Kegels Matter During Pregnancy

Pregnancy brings about significant physical changes. The pelvic floor, a group of muscles that support the bladder, uterus, and rectum, undergoes strain due to the growing baby and expanding uterus. Strengthening these muscles with Kegel exercises can:

• Support the Growing Uterus: By strengthening the pelvic floor, you help manage the additional weight and pressure exerted by the growing fetus.
• Improve Bladder Control: Increased pressure on the bladder can lead to urinary incontinence. Kegels help maintain bladder control and reduce leakage.
• Facilitate Easier Labor and Delivery: A strong pelvic floor can aid in more effective pushing during labor and potentially shorten the duration of the delivery.
• Speed Up Postpartum Recovery: Strengthening the pelvic muscles before delivery can assist in quicker recovery and reduced postpartum issues.

How to Perform Kegels

1. Find the Right Muscles: To identify your pelvic floor muscles, try stopping urination mid-stream. The muscles you use are your pelvic floor muscles.
2. Get into a Comfortable Position: You can perform Kegels lying down, sitting, or standing. Choose what feels most comfortable.
3. Perform the Exercise:
   • Contract: Tighten the pelvic floor muscles and hold for 3-5 seconds.
   • Release: Slowly relax the muscles for the same amount of time.
   • Repeat: Aim for 10-15 repetitions per set, and perform 3 sets a day.
4. Focus on Form: Ensure you are not contracting the abdominal, thigh, or buttock muscles. The contraction should be isolated to the pelvic floor.

Integrating Kegels into Daily Life

One of the best ways to ensure consistency with Kegels is to integrate them into your daily routine. You can do them while watching TV, waiting for the kettle to boil, or while commuting. Regular practice is key to reaping the benefits.

Common Mistakes and Tips

• Overdoing It: Avoid excessive contractions, which can lead to muscle fatigue or discomfort.
• Inconsistent Practice: Make Kegels a part of your daily routine to see the best results.
• Incorrect Muscle Identification: If you’re unsure if you’re doing them correctly, consult a pelvic floor therapist.

Benefits Beyond Pregnancy

Kegel exercises offer benefits that extend beyond pregnancy. They help with:

• Sexual Health: Increased muscle tone can enhance sexual satisfaction.
• Preventing Pelvic Organ Prolapse: A strong pelvic floor can help prevent or manage pelvic organ prolapse, a condition where pelvic organs slip out of place.

Conclusion

Incorporating Kegel exercises into your daily routine during pregnancy is a simple yet effective way to support your body through the changes and prepare for childbirth. The strength and flexibility gained from regular practice not only help manage the physical demands of pregnancy but also aid in recovery and overall pelvic health. By understanding and practicing these exercises properly, you ensure a smoother journey through pregnancy and beyond.