Kegel exercises are to be done to strengthen the muscles under the uterus, bladder, and large intestine. In other words, we can say it can help strengthen the pelvic floor muscles. It improves sexual health and can help prevent the accidental passing of stool and urine, keeping these muscles ‘fit’ and helping them not to sag down from the vagina. It these things occurs then thus condition is known as pelvic organ prolapse.
Kegel Exercises for Pregnant Women
Four comfortable positions for doing it that is
- 1. Kneeling on all fours
- 2. Lying down on the floor
- 3. Sitting
- 4. Standing
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While performing this, take care of these things.
- 1. Make sure the bladder is empty.
- 2. Find the right muscles.
- 3. Pull up the pelvic muscles and squeeze and relax for the count of 5 or 6 seconds.
- 4. Try to do 10 to 15 sets and repeat.
- 5. You should perform these exercises three times a day.
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Benefits of Kegel Exercises for Women
- 1. It can be helpful in overall fitness.
- 2. It can be helpful for pregnant women to recover after delivery.
- 3. Reduce the chance of having pelvic organ prolapse.
- 4. It can help cure urine bladder leakage.
- 5. It can also improve sexual health.
- 6. It fosters labor in women.
- 7. It helps strengthening the pelvic muscles.
- 8. It can help lower the risk of fecal incontinence.
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How to do Kegel Exercises for Women
- 1. Try to find the right muscles, you have to insert a clean figure into your vagina and squeeze those muscles which hold urine, and if you feel tightness there, then you are in the right place.
- 2. You have to be perfect while performing this, maintain your focus, and repeat it 2 to 3 times a day.
- 3. Don’t try kegel exercises when urinating because they can cause urinary tract infections.
- 4. Use weighted vaginal cones that look like a tampon and insert them into your vagina, and squeeze. It is a helpful tool that keeps you on track.
- 5. If you are unable to perform this, then you have to consult with your gynecologists.
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Kegel Exercises for Women During Pregnancy
These exercises are important when you are pregnant because they strengthen and lengthen the pelvic floor muscles during delivery. It will help relax and contract muscles for optimal function and can help in not experiencing adverse abdominal pain or pelvic pain.
Kegel Exercises after Child Birth
Women can do kegel exercises after delivery also as it will help in healing pelvic muscles that are weakened, strained, and damaged after delivery. It is helpful for those women who have given vaginal birth or a c-section and makes sexual health good and helps to tighten the ligaments, and helps in preventing incontinence and vaginal prolapse.
Before Kegel Excercise
These things have occurred when we are not practicing kegel exercises,
- 1. Constipation or pain in the bowel
- 2. Stool leakage
- 3. Lower back pain
- 4. Painful urination
- 5. Pain with intercourse
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After kegel Excercise
- 1. After practicing kegel exercises
- 2. Makes pelvic floor muscles stronger.
- 3. Prevent urine leakage
- 4. Helpful for the pregnant lady.
- 5. Helpful for back and hip
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When to Expect Results
Usually, it takes time to show the results. It may take as long as 6 weeks to show the result that means few weeks or may be months. .
5 Risks Factors of kegel Excercise
- 1. Many women are not doing it properly or in the right way.
- 2. Women try to hold their breath while performing this exercise, but in this, they have to breathe normally.
- 3. Women can’t have the patience to see the results as it takes time to show the results.
- 4. Women are not attending the correct technique pieces of training and programs.
- 5. Overdoing kegel exercise can weaken the pelvic floor muscles.
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Frequently Asked Questions
Are Kegel exercises good for women?
Kegel exercises can be helpful in strengthening the pelvic floor, which further helps in supporting the uterus, small intestine, rectum, and bladder.
Do Kegel exercises make you tighter?
Yes, if you perform these exercises properly and consistently, then it will help in strengthening your pelvic floor and tightening your vagina.
How many repitition of kegel exercises should a woman do a day?
You should aim for at least practicing 10 to 15 repetitions every day.
Why do Kegel exercises hurt?
No, if you feel any pain in your back or stomach after performing the kegel exercise, then it is a sign that you are not performing it correctly or properly.
How long should you hold a Kegel position?
It is important to make sure that your bladder is empty, then lie or sit down. Tighten your pelvic muscles and try to hold for three to five seconds.
How hard should you squeeze when doing Kegels?
Squeeze your muscles as hard as you can, and do not move your thighs and belly. Try to hold the position for few seconds.
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