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Kegel Exercises: Benefits And How To Do Them

Kegel exercises are pelvic floor exercises which help strengthen the muscles that support the uterus, bladder, and bowels, these exercises also help in strengthening vaginal muscles. Exercise tips for pregnant woman is provided further in the article.

Benefits of Kegel Exercises?

During pregnancy these exercises help strengthen the vaginal wall muscles, They also help in minimizing decreased bladder control and hemorrhoids during the same period. Kegel exercises can be done anywhere without people knowing about it.

How to perform Kegel Exercises?

  1. Contraction of the pelvic floor muscles for 5-10 seconds is needed, following relaxation. This is to be repeated 10-20 times.
  2. Bladder needs to be empty during these exercises
  3. Normal breathing is to be practices, and it needs to be done at least thrice to five times a day.

When could you perform Kegel Exercises?

  • When you’re waiting for a call
  • Waiting at a signal
  • Relaxing at home
  • Watching a movie
  • Listening to music
  • Getting a manicure or pedicure
  • Watching television

Following Kegel exercises will eventually help strengthen the pelvic muscles that support the bladder, uterus, and bowels. This will help in relaxing and controlling muscles during labor, this should help decrease the pain during birth.

Kegel exercises should also be practices during the postpartum period to heal perineal tissues and increase the strength of the pelvic floor muscles, which should increase bladder control.

Practicing Kegel exercises is beneficial in achieving a healthy state post pregnancy and should be performed without fail by expecting and new mothers.