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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:
|from NSCA’s Essentials of Personal Training|
|from Our Bodies, Ourselves: Pregnancy and Birth|
|from Exercise and Sporting Activity During Pregnancy: Evidence-Based Guidelines|
|from What to Expect When You’re Expecting 4th Edition|
|from Mosby’s Comprehensive Review of Practical Nursing for the NCLEX-PN® Exam E-Book|
|from The Pregnancy and Postpartum Anxiety Workbook: Practical Skills to Help You Overcome Anxiety, Worry, Panic Attacks, Obsessions, and Compulsions|
|from Principles of Anatomy and Physiology|
|from The Complementary Therapist’s Guide to Conventional Medicine E-Book: A Textbook and Study Course|
|from Pregnancy, Childbirth, and the Newborn: The Complete Guide|
|from Self Assessment & Review Gynaecology|