From incontinence and hemorrhoids to perineal tearing and breech births, many health conditions and complications could occur during pregnancy and labor, especially if your body's not prepared adequately for the gestation and birthing experience. Although you certainly can't--and shouldn't--engage in extended strength training to prepare for labor and delivery, simple Kegel exercises go a long way in helping you get your body ready for giving birth.
The Facts
Named for Dr. Arnold Kegel, the ob-gyn who invented them, Kegel exercises involve the regular tightening and loosening of the muscles on your pelvic floor. According to the Mayo Clinic, these muscles hold your uterus, as well as your bladder and bowels. With regular toning, these muscles become stronger, which provides better support for your uterus as it enlarges and becomes heavier during pregnancy.
Effects
Kegel exercises strengthen the muscles on your pelvic floor. According to the American Pregnancy Association, or APA, Kegel exercises minimize potential bladder leakage and hemorrhoids--two common pregnancy complaints. Doing Kegel exercises throughout pregnancy also gives you the ability to control some of the muscles that you'll use later on during labor and delivery, which may decrease your chances of experiencing tearing during delivery. Dr. Karen J. Carlson, co-author of "The New Harvard Guide to Women's Health," notes that continuing Kegel exercises following pregnancy may help heal your body more quickly, especially if you experienced certain pregnancy complications, such as a prolapsed uterus.
Technique
You can find your pelvic floor muscles by tensing the muscles that you use to control your urine flow. Contract the pelvic floor muscles for up to 10 seconds, then relax them in order to perform one complete Kegel exercise. The APA suggests that you avoid moving your buttock, leg and abdominal muscles while performing the Kegel exercises.
Time Frame
Talk to your doctor about what time during pregnancy you should start doing Kegel exercises and how many repetitions you should do each day, especially if you're experiencing a high-risk pregnancy or have extremely weak pelvic muscles. Since they're useful in eliminating embarrassing bladder leakage for women of all ages, many women start doing these exercises before they're pregnant or in preparation for pregnancy. As a general rule of thumb, Dr. Carlson recommends that women experiencing a healthy pregnancy perform 50 to 100 repetitions several times daily for maximum benefit.
Considerations
Kegel exercises provide a low-cost way for you to get your body ready for labor and delivery. Dr. Carlson points out that even the busiest expectant woman can fit these simple exercises into her schedule, often during convenient times, such as when waiting at a red light or talking on the telephone. Consider keeping a written record of how many Kegel exercises you do each day until you get in the habit of performing the exercises regularly.
References
- Mayo Clinic: Kegel Exercises - How To Strengthen Pelvic Floor Muscles
- American Pregnancy Association: Kegel Exercises
- "The New Harvard Guide to Women's Health"; Dr. Karen J. Carlson et al.; 2004
