Kegels and Pregnancy: A Complete Guide for Expecting Mothers

Pregnancy is a miraculous journey filled with excitement, anticipation, and a whole array of bodily changes. While many expecting mothers focus on their growing baby bump and prepare for the arrival of their little one, there's one essential aspect that often goes overlooked - pelvic floor health. Yes, we're talking about kegels and pelvic floor muscle exercises! However, there is one important aspect of prenatal care that often gets overlooked - kegels exercises.

Kegel exercises are often recommended by healthcare professionals to strengthen the muscles in the pelvic floor area, which can help prevent complications during pregnancy and childbirth. However, there is still some confusion surrounding kegels and how they should be done effectively for pregnant women. Here we will discuss everything about kegels exercises.

So, grab a cup of tea, sit back, and let's dive into this vital aspect of pregnancy that all moms-to-be should know about!

Understanding the Role of Kegel Exercises During Pregnancy

Pregnancy places increased pressure on the pelvic floor due to the growing uterus, and hormonal changes can further impact the elasticity of these muscles. Incorporating Kegel exercises into your routine can offer numerous advantages:

1) Pelvic Floor Support:

• Why: Kegels enhance the strength and endurance of the pelvic floor muscles, providing crucial support during pregnancy.

2) Preparation for Childbirth:

• Why: Strengthening the pelvic floor muscles through Kegels can aid in the pushing phase of labor, potentially reducing the risk of tears and episiotomies.

Benefits of Pelvic Floor Muscle Exercises

1) Improved Bladder Control:

• Why: Kegels help prevent and alleviate urinary incontinence, a common issue during pregnancy.

2) Enhanced Circulation:

• Why: Properly toned pelvic floor muscles support healthy blood circulation, reducing the risk of varicose veins.

3) Faster Postpartum Recovery:

• Why: Strong pelvic floor muscles contribute to a quicker recovery after childbirth.

Safe and Effective Kegel Routines for Pregnant Women

It's essential to perform Kegel exercises correctly to maximize their benefits and ensure safety. Here's a safe routine tailored for expecting mothers:

1) Identify the Muscles:

• How: During urination, attempt to stop the flow midstream. The muscles engaged are your pelvic floor muscles.

2) Empty Bladder:

• Why: Performing Kegels on an empty bladder reduces the risk of urinary tract infections.

3) Comfortable Position:

• How: Sit, stand, or lie down comfortably.

4) Contract and Hold:

• How: Squeeze the pelvic floor muscles and hold for a count of three to five seconds.

5) Relax:

• How: Release the muscles and relax for the same duration.

6) Repeat:

• • How: Aim for 10 repetitions, gradually increasing as you build strength.

Effective Kegel Routines for Postpartum Recovery

Postpartum recovery is a critical phase where women can benefit significantly from targeted exercises, especially those focusing on the pelvic floor. Kegel exercises play a crucial role in rebuilding pelvic strength after childbirth. Here are effective Kegel routines tailored for postpartum recovery:

1) Early Postpartum Weeks (0-6 Weeks): Gentle Engagement

In the initial weeks after childbirth, focus on gentle engagement to initiate pelvic floor muscle activation without straining the healing tissues.

Identifying the Muscles:

• How: Contract the pelvic floor muscles gently, as if stopping the flow of urine. Ensure minimal strain.

Short Contractions:

• How: Squeeze the muscles for 2-3 seconds, then release. Perform 10-15 repetitions, gradually increasing.

Frequency:

• How Often: Begin with 2-3 sessions per day, gradually increasing as comfort allows.

2) Mid-Postpartum Phase (6-12 Weeks): Gradual Intensification

As the healing progresses, gradually intensify Kegel exercises to further strengthen the pelvic floor.

Extended Contractions:

• How: Increase contraction duration to 5 seconds, allowing for a more prolonged engagement.

Modified Bridge Pose:

• How: Lie on your back, bend knees, and lift hips. Squeeze pelvic floor muscles while holding the bridge position for added strength.

Frequency and Sets:

• How Often: Aim for 3-4 sessions per day with 15-20 repetitions per set.

3) Advanced Postpartum Phase (12 Weeks Onward): Progressive Strengthening

As your body continues to recover, advance to more challenging Kegel variations to promote increased strength and endurance.

Dynamic Kegels:

• How: Incorporate quick contractions followed by longer holds. Alternate between 2-second pulses and 10-second holds.

Squatting Kegels:

• How: Perform Kegels while in a squatting position, engaging the pelvic floor along with leg muscles.

Frequency and Sets:

• How Often: Aim for 4-5 sessions per day with 20-30 repetitions per set.

4) General Tips for Postpartum Kegel Routines

Consistency is Key:

• Why: Regular practice ensures steady progress in rebuilding pelvic floor strength.

Listen to Your Body:

• Why: If any exercise causes discomfort or pain, modify, or consult your healthcare provider.

Incorporate into Daily Activities:

• Why: Perform Kegels while nursing, during daily walks, or while sitting to seamlessly integrate them into your routine.

Pelvic Floor Physical Therapy:

• Why: Consider seeking guidance from a pelvic floor physical therapist for personalized advice and exercises.

Remember, postpartum recovery varies for each woman, and it's crucial to progress at your own pace. Consult with your healthcare provider to ensure your Kegel routine aligns with your specific recovery needs.

Kegels during pregnancy are a highly beneficial and recommended form of exercise for expecting mothers. Not only can they help with recovery after childbirth, but they also have numerous benefits during pregnancy such as improving bladder control and strengthening the pelvic floor muscles. With the proper knowledge and guidance, women can safely incorporate kegels into their prenatal routine and reap the rewards.

So don't hesitate to talk to your healthcare provider about incorporating kegel exercises for pregnancy journey or join a supportive community where you can learn more about this topic. Remember, every pregnancy is unique and what may work for one woman may not work for another. However, by giving kegels a try, you may just discover a newfound strength and confidence in your body that will carry you through your pregnancy and beyond.

So, let's all make a commitment to prioritize our pelvic floor health, because as mothers-to-be, we deserve to feel strong and empowered during this incredible journey of bringing new life into the world. Start incorporating Kegel exercises into your daily routine today and see for yourself the amazing benefits they can bring to you as an expecting mother.