Pregnancy is a very crucial stage in the life of a woman. This is the time when they need to take total care of themselves for giving birth to a healthy baby. But pregnancy is the period when different physical and sexual complications occur in women. Urinary inconsistency is one such physical problem that mostly occurs in pregnant women especially as the date of delivery gets closer. In some cases women suffer from urinary consistence just after the delivery too. If you are a pregnant woman and suffering from this problem what will you do? Kegels exercises are solutions to your problem. There are different Kegel exercises that pregnant women should perform to get rid of their complication.
Named after Dr Arnold Kegel, Kegels exercises or Kegels are exercises that aim at strengthening the pubococcygeus muscles. Kegels exercises are performed by contracting and relaxing the muscles of the pelvic floor which are also known as Kegel muscles. Problems in pelvic floor, vaginal prolapse, uterine prolapse, urine inconsistence and prostate pain are some of the major physical complications that pregnant women suffer from during the advanced stage of their pregnancy. By performing Kegels exercises, pregnant women can easily get rid of these problems.
By doing these exercises on regular basis you can keep your pelvic floor muscles toned up which would help you to avoid the risk of urinary inconsistence. But for doing that you need to know the proper technique of performing the exercises. If you are not aware of the techniques for Kegels exercises, then here are some important points that you should remember:
- Identifying the right muscle: To get rid of urine inconsistency or other problems in the pelvic floor, you must identify the right muscle first. Insert your finger inside the vagina and squeeze all the surrounding muscles. You should feel that your vagina has tightened and the pelvic floor has moved upward. Then relax your muscles. And let your pelvic floor come back to its own position. If you cannot identify the right muscle then contact a doctor.
- Contraction of the muscles: once you have identified the muscle, start contracting and relaxing it repeatedly at a stretch. It will help in strengthening the muscle.
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Keep your hands on the abdomen and buttocks and make sure that you are not feeling the movement of your belly thighs and buttocks.Don't tighten your abdomen, thigh and buttock muscles or squeeze your legs. There is no need to hold breath. You should be able to talk freely while performing the exercises. You can opt for both slow and fast contraction according to your necessity.
- Duration: While performing the exercises, make sure that you are contract and relax your pelvic floor muscles for at leas 10 seconds. Repeat the whole process at least 10 minutes in one round. A set of fast contraction six times a day is ideal for women suffering from pelvic floor problems.
Get to know more about exercise during pregnancy by clicking through the pages of pregnancyxl.com. |
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