Kegel Exercises During Pregnancy: Benefits and Techniques

Pregnancy is a time full of emotions, changes and preparation for the birth of a new member of the family. During this special time, it is essential that the mother-to-be take care of her physical and emotional health. Kegel exercises are a form of physical activity that can prove extremely beneficial during pregnancy. In this article, we will explore the importance of these exercises, their benefits and techniques for correct execution.

What are Kegel Exercises?

Kegel exercises, named after Dr. Arnold Kegel who invented them in the 1940s, are exercises to strengthen the pelvic muscles. These muscles support the uterus, bladder, small intestine, and rectum. Strengthening them can help prevent or treat urinary incontinence, which is common during pregnancy and after childbirth.

Benefits of Kegel Exercises During Pregnancy

Regular practice of Kegel exercises can bring multiple benefits during pregnancy, such as:

• Urinary Incontinence Relief: Pregnancy puts pressure on the bladder, which can lead to episodes of incontinence. Kegel exercises strengthen the muscles that control the flow of urine.

• Preparing for Birth: Strong pelvic muscles can facilitate the birth process, reducing the risk of ruptures and shortening the length of labor.

• Fast Postnatal Recovery: Women who practice Kegel exercises during pregnancy may have a faster recovery after giving birth, as the pelvic muscles will be stronger and more toned.

Techniques for performing Kegel exercises

To get the most out of Kegel exercises, it's important to perform them correctly. Here are some simple steps to get you started:

• Identifying the Correct Muscles: The first step is to identify your pelvic muscles. The simplest method is to try to stop the flow of urine when going to the toilet.

• Proper Position: Exercises can be performed sitting, standing, or lying on your back with knees bent and feet flat on the floor.

• Contraction Technique: Once you've identified the correct muscles, tighten and hold the contraction for a few seconds, then relax for another few seconds.

• Breathing: Breathing is essential. Inhale during relaxation and exhale during contraction.

Kegel Exercise Program

For optimal results, it is recommended to follow a regular program of Kegel exercises:

• Frequency: Ideally you should do the exercises three times a day.

• Number of Repetitions: Start with four or five repetitions and increase the number as the muscles get stronger.

• Progression: Don't get discouraged if you can't hold the contractions for long at first. With practice and persistence, you will be able to increase the length of contractions and relaxation pauses.

Tips and Warnings

Here are some tips to make sure you're doing Kegel exercises correctly:

• Do not overdo the exercises. If you feel pain, you may be performing the movements incorrectly or overloading the muscles.

• Make sure your bladder is empty before you start exercising.

• If in doubt or experiencing difficulties, do not hesitate to contact a specialist in pelvic physiotherapy.

Advanced Kegel Exercises

As you become more comfortable with the basic exercises, you can try more advanced variations:

• Leg Raise Kegel: While performing the contractions, raise one leg to a 45-degree angle. Hold for a few seconds, then switch legs.

• Kegels During Daily Activities: You can practice Kegels while performing other activities, such as while walking or waiting in line.

Conclusion

Kegel exercises are an important part of preparing for birth and staying healthy during pregnancy. With significant benefits for bladder control, birth preparation and post-natal recovery, these are simple yet powerful exercises. By dedicating just a few minutes a day to these exercises, expectant mothers can experience a significant improvement in their quality of life during pregnancy and beyond. Start practicing Kegel exercises today for a healthier pregnancy and faster recovery!