Kegels For Everyone!


The kegel exercise has been around for decades, and it is not news to very many people. What may not be common knowledge, however, is that it is safe in pregnancy, and it is beneficial to do kegels after birth to prevent incontinence and pelvic organ prolapse.
Kegels are exercises that can strengthen your pelvic floor muscles; the ones that support your urethra, bladder, uterus and rectum. To do a kegel, stop the flow of urine, and you know you have the right muscles. Once you are have identified the muscles involved, do not continue to stop the flow of urine, as it may lead to urinary tract infections.
To perfect your technique, empty your bladder, and lie on your back. Tighten your pelvic floor muscles and hold for 5 seconds, then relax for 5 seconds. Try this five times in a row. Work up to holding contracting the muscles for 10 seconds at a time, relaxing for 10 seconds in between.
Be sure to only tighten up the muscles in your pelvic floor, and not in your abdomen or buttocks. Avoid holding your breath but instead breathe freely during the exercise. Three sets of exercises per day is sufficient.
Kegels are beneficial at any time, including pregnancy and postpartum. I have had women ask me if kegels have a negative effect on birth, i.e. increased tearing. But on the contrary, good musclular tone is beneficial. As long as you don’t go so far as to reach an olympic level, you should be fine. A few minutes a day of kegels will increase blood flow, which aides in healing after a birth, as well as in regaining tone and preventing urinary incontinence and uterine prolapse later in life.
During pregnancy, the baby presses on the bladder, leaving very little space for urine. When a sneeze results in a little accident, it is nothing to worry about. But this does not have to continue to be an issue long after the baby is born. Do not stress about speedy recovery, but instead start after birth with a few a day, and work up at your pace over the next months. Do them during breastfeeding, showering, eating lunch, or an activity you do every day that will trigger your memory.
If the above benefits are not enough, there is another one. Kegeling during intercourse is a free and easy way to spice things up. The increased blood flow and strengthened muscles improve the experience greatly.
Enjoy and happy exercising!
Lilia Designs

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