Kegels exercises, which strengthen the pelvic floor muscles. These muscles support the bladder, vagina, uterus and rectum.
Kegel exercises are a great idea for all women. "Everyone should do," said Dr. Huang. Women benefit from exercise Kegel, regardless of age and medical history, but for women of individual items, Kegel exercises is extremely important.
To learn more about the benefits, how to do Kegel exercises, and who should do Kegel exercises a part of their daily lives.
Kegel exercises are particularly useful to the following groups of women:
- Women who are pregnant and post-partum. "All women who are pregnant or who have just had a baby should do Kegels," Huang says. Kegel exercises help tone loose vaginal muscles for women who have just had a baby. And for women who are preparing for delivery, keeping their pelvic muscles strong can help prevent urine leakage at the end of pregnancy, a common complaint, and can make the later months of pregnancy a more comfortable experience in general.
- Women who have urinary incontinence. Urinary incontinence is defined as the loss of bladder control. There are many types of urinary incontinence, and Kegel exercises can be helpful for some of them. Talk with your doctor to see if Kegel exercises would help your incontinence.
- Women who want to prevent a prolapsed uterus. A "prolapsed uterus" describes a condition that occurs when a woman's uterus starts to slip down from its usual place inside the body, through the cervix and into the vagina. A prolapsed uterus is less likely to occur in women with strong pelvic floor muscles. Women who have delivered children vaginally and postmenopausal women are at higher risk of developing uterine prolapse.
- Women with jobs that require heavy lifting. Women should do Kegel exercises if they have careers in industries that require heavy lifting, such as delivery and manufacturing. Huang has recommended Kegel exercise to several patients who work for delivery companies, saying that "the lifting and straining required by these jobs can sometimes lead to prolapse."
- Healthy women who are not pregnant. As we age, our muscles tend to loose tone and become weaker, and the vaginal muscles are not exempt. But the good news is that we can minimize this with regular Kegel exercise.
Kegel Exercises During Pregnancy
Kegel exercises help strengthen the muscles that support the bladder, uterus, and bowels. By strengthening these muscles during your pregnancy, you can develop the ability to relax and control the muscles in preparation for labor and birth. Kegel exercises are also highly recommended during the postpartum period to promote the healing of perineal tissues, increase the strength of the pelvic floor muscles and help these muscles return to a healthy state, and also increase urinary control.
To do Kegels, imagine you are trying to stop the flow of urine or trying not to pass gas. When you do this, you are contracting the muscles of the pelvic floor and are practicing Kegel exercises. While doing Kegel exercises, try not to move your leg, buttock, or abdominal muscles. In fact, no one should be able to tell that you are doing Kegel exercises. So you can do them anywhere!
We recommend doing five sets of Kegel exercises a day. Each time you contract the muscles of the pelvic floor, hold for a slow count of five and then relax. Repeat this ten times for one set of Kegels.
3 Tips to Help Make Kegel Exercises a Habit
The most effective exercises are the ones you do regularly. To help you get into the rhythm of doing Kegels, try these simple tips:
- Stay consistent. Do your Kegel exercises at the same time each day -- maybe first thing in the morning, while brushing your teeth, and as you watch the nightly news.
- Remember the benefits. If you keep up with Kegels, they can really make a difference in your urinary incontinence.
- Pay attention to progress. Over time, you’ll notice your urinary incontinence is improving. Maybe you’re having fewer leaks, or are leaking less.
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