All you need to Learn About Kegel Exercises During Pregnancy

 

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Performing Kegel exercises during pregnancy is an effective way to strengthen the pelvic floor muscles and help prevent incontinence, pelvic organ prolapse, and assist with labor and delivery. Named after gynecologist Arnold Kegel, these exercises can strengthen the pelvic floor muscles, which stretch during pregnancy and childbirth. If done correctly, Kegels can minimize stretching and make the muscles in your pelvic and vaginal area strong. Sherry A. Ross, MD, an OB-GYN at Providence Saint John’s Health Center, says your doctor. Kegel exercises are particularly relevant for women who are pregnant and/or have given birth as pregnancy and childbirth (as well as aging, excess weight, and other factors) can weaken these muscles—and cause a host of pelvic health problems.

Named after gynecologist Arnold Kegel, these exercises can strengthen the pelvic floor muscles, which stretch during pregnancy and childbirth. If done correctly, Kegels can minimize stretching and make the muscles in your pelvic and vaginal area strong. The thing to remember, as with all muscles, says Heather Jeffcoat, DPT, the owner of FeminaPT.com, is.

Performing Kegel exercises during pregnancy is pretty simple. It’s all about squeezing and relaxing the same muscles you would to stop yourself from peeing or preventing gas. Some women may find it easier to practice while lying down.

Once you get comfortable, squeeze the pelvic floor muscles, relax and then repeat. Kegel exercises in pregnancy have some incredible benefits including decreasing your likelihood of tearing and faster recovery if you do tear during birth. They can also help you stop leaking pee and help your lower back be more comfortable.

Bye Bye back pain!To do a Kegel exercise, simply tighten the muscles you’d use when stopping the flow of urine, hold for a second or two, then release. You can perform this move seated, standing or lying down. When you perform a Kegel, it’s an isolated move and you shouldn’t feel anything else working, such as your abs or glutes.

Kegel exercises are so simple that you can do them while you are in any position, even if you are pregnant. On top of that, no one will know that you are doing them. Find the position that suits you best. You can lie down, sit, or stand; any position is fine to do Kegel exercises.

Because of your changing center of gravity, the belly tends to fall forward, creating shortened hip flexor muscles. This exercise allows you to. Kegel exercises are simple clench and release exercises that work to strengthen the series of muscles and tissues at the bottom of your pelvis that hold your organs in place.

To identify the muscles you should be clenching, next time you go to.

List of related literature:

Specific guidelines for performing Kegel exercises are beyond the scope of this chapter but are available in most books on pregnancy.

“NSCA's Essentials of Personal Training” by NSCA -National Strength & Conditioning Association
from NSCA’s Essentials of Personal Training
by NSCA -National Strength & Conditioning Association
Human Kinetics, Incorporated, 2011

Further research on these exercises done during pregnancy has suggested that Kegels may prevent, improve, or cure urinary incontinence after giving birth.”

“Our Bodies, Ourselves: Pregnancy and Birth” by Boston Women's Health Book Collective, Judy Norsigian
from Our Bodies, Ourselves: Pregnancy and Birth
by Boston Women’s Health Book Collective, Judy Norsigian
Atria Books, 2008

Moreover, Kegel exercises and those that strengthen the pelvic floor are recommended to decrease the risk of urinary incontinence during and after pregnancy [140].

“Exercise and Sporting Activity During Pregnancy: Evidence-Based Guidelines” by Rita Santos-Rocha
from Exercise and Sporting Activity During Pregnancy: Evidence-Based Guidelines
by Rita Santos-Rocha
Springer International Publishing, 2018

Being faithful to your Kegels will help strengthen the pelvic muscles and prevent or correct most cases of pregnancy-induced incontinence – plus, looking ahead, they’ll also help prevent postpartum incontinence.

“What to Expect When You're Expecting 4th Edition” by Heidi Murkoff, Sharon Mazel
from What to Expect When You’re Expecting 4th Edition
by Heidi Murkoff, Sharon Mazel
Simon & Schuster UK, 2010

A patient in a prenatal class asks about whether Kegel exercises are beneficial in pregnancy.

“Mosby's Comprehensive Review of Practical Nursing for the NCLEX-PN® Exam E-Book” by Mary O. Eyles
from Mosby’s Comprehensive Review of Practical Nursing for the NCLEX-PN® Exam E-Book
by Mary O. Eyles
Elsevier Health Sciences, 2013

You can ask your doctor how to perform Kegels correctly or you can find instructions in most pregnancy books.

“The Pregnancy and Postpartum Anxiety Workbook: Practical Skills to Help You Overcome Anxiety, Worry, Panic Attacks, Obsessions, and Compulsions” by Kevin Gyoerkoe, Pamela Wiegartz, Laura Miller
from The Pregnancy and Postpartum Anxiety Workbook: Practical Skills to Help You Overcome Anxiety, Worry, Panic Attacks, Obsessions, and Compulsions
by Kevin Gyoerkoe, Pamela Wiegartz, Laura Miller
New Harbinger Publications, 2009

Kegel exercises are also encouraged during pregnancy to strengthen the muscles for delivery.

“Principles of Anatomy and Physiology” by Gerard J. Tortora, Bryan H. Derrickson
from Principles of Anatomy and Physiology
by Gerard J. Tortora, Bryan H. Derrickson
Wiley, 2018

Pelvic floor exercises increase the tone of the external urethral sphincter, and so can reduce stress incontinence during pregnancy.

“The Complementary Therapist's Guide to Conventional Medicine E-Book: A Textbook and Study Course” by Clare Stephenson
from The Complementary Therapist’s Guide to Conventional Medicine E-Book: A Textbook and Study Course
by Clare Stephenson
Elsevier Health Sciences, 2011

Regular exercise of your pelvic floor muscles may also prevent incontinence (leaking urine or feces) during pregnancy or later in life.

“Pregnancy, Childbirth, and the Newborn: The Complete Guide” by Janet Walley, Penny Simkin, Ann Keppler, Janelle Durham, April Bolding
from Pregnancy, Childbirth, and the Newborn: The Complete Guide
by Janet Walley, Penny Simkin, et. al.
Meadowbrook, 2016

Kegel’s exercises: Time for initiating Kegel’s exercise: • Pregnancy 1st trimester • After vaginal delivery after 24 hours • After cesarean section after 24 hours.

“Self Assessment & Review Gynaecology” by Sakshi Arora
from Self Assessment & Review Gynaecology
by Sakshi Arora
Jaypee Brothers,Medical Publishers Pvt. Limited, 2018

Oktay Kutluk

Kutluk Oktay, MD, FACOG is one of the world's foremost experts in fertility preservation as well as ovarian stimulation and in vitro fertilization for infertility treatments. He developed and performed the world's first ovarian transplantation procedures as well as pioneered new ovarian stimulation protocols for embryo and oocyte freezing for breast and endometrial cancer patients.

Mail: [email protected]
Telephone: +1 (877) 492-3666

Biography: https://medicine.yale.edu/profile/kutluk_oktay/
Bibliography: oktay_bibliography

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  • Hi Jessica! Thank you for sharing your knowledge like you do! Your back videos in particular have been helping my family in a big way. Question: is it typical to have to do pelvic floor strengthening exercises daily for the rest of one’s life after having babies? My youngest is 1.5 years and I was running without concerns for months, and recently things have suddenly gotten worse than ever for some unknown reason.