Kegel Exercises in Pregnancy: Benefits During and After Pregnancy
Pregnancy is a unique and extraordinary period in the life of any woman, but also a challenge for the body. This is precisely why Kegel exercises are an essential form of physical training for mothers-to-be. But what are the benefits of these exercises during pregnancy and after birth? Let's discover together what these exercises mean and how they can help you through this journey with more confidence and strength.
What Are Kegel Exercises?
Kegel exercises were developed by Dr. Arnold Kegel and are intended to strengthen the pelvic muscles. This includes the muscles that support the uterus, bladder, small intestine and rectum. They are extremely useful for pregnant women because they strengthen the perineum, the area between the anus and the vagina, which is under significant pressure during pregnancy and childbirth.
Benefits of Kegel Exercises During Pregnancy
During pregnancy, the woman's body goes through fundamental changes to prepare for the birth of the child. This is where Kegel exercises come in, which offer multiple benefits aimed at facilitating both the pregnancy process and postpartum recovery.
- Preventing or Alleviating Urinary Incontinence
One of the most common reasons Kegel exercises are recommended during pregnancy is to prevent or relieve urinary incontinence. As the uterus enlarges, it puts pressure on the bladder, which can cause unwanted urine leakage. Kegel exercises can help strengthen the muscles that control the flow of urine.
- Preparing for the Moment of Birth
Another major benefit is preparation for the moment of birth. Strengthening the pelvic muscles can facilitate the expulsion process and contribute to a faster recovery after childbirth. Furthermore, some studies suggest that women who practice these exercises may experience less painful births.
Kegel Exercises After Childbirth
The benefits of Kegel exercises don't stop once you give birth. In the postpartum period, continuing to practice these exercises regularly can have a positive impact on recovery.
- Strengthening the Pelvic Muscles
After childbirth, the pelvic musculature can be weakened and stretched. Kegel exercises can help restore the tone of these muscles, which can lead to improved bladder control and decreased risk of uterine prolapse.
- Returning to Physical Activities
Practicing Kegel exercises can provide the support needed for a quick and safe return to other forms of exercise postpartum.
How to Perform Kegel Exercises Correctly
To get the most out of Kegel exercises, it's important to know how to perform them correctly.
- Identify the Correct Musculature
The first step is to identify the correct muscles. The easiest way is to try to stop the flow of urine while urinating. The muscles you use are the ones you need to contract.
- Execution Technique
Once you've identified the correct muscles, contract the muscles for three seconds and then relax them for another three. Repeat this cycle 10-15 times per session, keeping in mind to breathe normally throughout the exercise.
- COMPLIANCE
Regularity is the key to success. Do Kegel exercises 3 times a day to see improvements.
Myths About Kegel Exercises
Even today there are many myths about Kegel exercises. Let's break down the most common ones!
- Only Pregnant Women Should Do Them
Fake. Kegel exercises are recommended for all women, whether pregnant or not, for healthy pelvic muscles.
- If You Do Them Too Much, The Muscles Get Too Tight
Increasing muscle tone does not mean that the muscles become too tight. Exercises should be done within the comfort limit of each person and should not cause pain or discomfort.
Conclusion
Kegel exercises are an affordable and effective way to maintain physical health during pregnancy and after birth. With numerous benefits, such as preventing urinary incontinence and facilitating postpartum recovery, these exercises should be part of every expectant mother's daily routine. Remember that the best way to understand and practice Kegel exercises correctly is by consulting a women's health specialist or physical therapist.
Get started today and feel the difference Kegel exercises can make in your life! If you want more information or are looking for products to help you along the way, don't hesitate to visit the special section for moms on our website. Sign up to our newsletter to keep up to date with the latest news and useful tips for a pleasant pregnancy and birth!
