Exercise pelvic floor for pregnant women
Pregnant women who do ordinary Kegel exercises can enjoy better labor benefits. Kegel exercise is done to strengthen the pelvic floor muscles. Strengthening the muscles of pelvic floor during pregnancy can help you develop the ability to control your muscles during labor and shipping. These exercises are also useful for preventing incontinence (especially for women who have children) and bleeding (stacks). In addition, some people feel that this exercise increases pleasure during sex. The best thing about Kegel exercises is that they can be done anywhere without anyone else who knows it.
What is the pelvic floor muscle?
The pelvic floor muscles are a group of muscles that wrap like a hammock at the bottom of the bladder and anal. They support the bladder, uterus and anal.
Is it a stress incontinence?
Stress incontinence is when there is a urine leak when you cough, laugh, or when you exercise (like a leap or run) because the pelvic floor muscles are weak. One of the most common reasons for the pelvic floor muscles becomes weak is labor. Regular Kegel Exercises After giving birth can prevent stress incontinence develop later on.
How do you do kegel exercises?
It is important for you to run the right muscle. There are several techniques with which you can identify the pelvic floor muscles
Imagine you past the urine and try to stop the flow. You will see that the muscles on the front of your pelvis contract. These are people who strengthen.
Sitting in a chair with a separate knee. Try to squeeze the muscles right above the entrance to the back like stopping the wind to escape. You must feel some movements in the muscle. Don’t move your buttocks or feet.
If you are not sure that you run the right muscle, place some fingers into your vagina. Try to squeeze the fingers and muscles at work is the pelvic floor muscle.
Kegel Training Method:
You can do exercises every day. Empty your bladder before starting this exercise.
After you find your pelvic floor muscles, the muscles’ contract slowly for 5-10 seconds, then relax, repeatedly 10-20 times. This is called slow pull-up.
Then do the same exercise quickly for one or two seconds. Repeat at least five times. This is called fast pull-up.
Keep repeat five slow pull-ups and five fast pull-ups for five minutes.
Breathe normally during exercise
Try not to move your leg muscles, buttocks, or stomach during training.
Try to do this exercise for about five minutes at least three times a day, and preferably 6-10 times a day.
You can do this exercise during your normal daily activities. When answering the phone, while driving, while watching TV etc.
After a few weeks, the muscles will begin to feel stronger. You will find that you can suppress the pelvic floor muscles longer than when you start.
It takes time, effort, and practice to be good in this exercise. If you are not familiar with Kegel exercises, try to do the exercises as often as described above for the first or more months or more. This will strengthen the muscles. After that, the training spell five minutes once or twice a day must keep the muscle strong and strong which can help prevent incontinence developing later on. If you are not sure that you do the right exercise, ask the doctor, physiotherapist to ask for advice.
Another way to exercise the pelvic floor muscles
Vaginal cone. This is a small plastic cone that you put into your vagina for about 15 minutes, twice a day. Cone comes in a set of different weights. At first, the lightest cone was used. You need to use your pelvic floor muscles to hold the cone in its place. So, this helps you to use these muscles. After you can hold on to the lightest comfortably, you go up to the next weight, and so on.