Kegel exercises are named after Dr. Arnold Kegel, who made them popular decades ago. Today they still offer the same benefits, one of which is strengthening the muscles of your pelvic floor. These muscles support your uterus, bladder and bowels. Strong pelvic floor muscles will help you during labor and in your postpartum recovery. Once you have mastered the technique, Kegel exercises are easy to do and can be done discreetly whilst you perform everyday tasks.
Pregnancy
During pregnancy as your uterus grows, your pelvic floor muscle is put under pressure, causing it to stretch and weaken. If you already have a weak pelvic floor muscle, the additional pressure of pregnancy may cause urinary incontinence, which may even continue postpartum.
Labor and Birth
Having a strong pelvic floor muscle is especially helpful during birth. By performing Kegels, you practice contracting and relaxing your pelvic floor muscles, and this will mimic the pushing stage of labor. You also minimize the risk of tearing by relaxing your pelvic floor muscle as your baby makes his way down the birth canal..
Postpartum
Continue doing Kegel exercises postpartum to improve circulation in your pelvic region. Kegels will also help in the healing of perineal tissues and hemorrhoids. They will help restrengthen your pelvic floor muscles after giving birth and help in the control of your bladder.
Performing Kegels
It's important to perform Kegels in the correct manner. The easiest way to practice is to stop urinating midstream once; you should experience a feeling of "squeezing" and "lifting" at the same time. To begin, contract your pelvic floor muscles and hold the contraction for three seconds, followed by relaxing for three seconds. Continue by adding a second at a time and work yourself to holding a contraction for 10 seconds, followed by relaxing for 10 seconds. Try performing a set of 10 Kegel exercises three times a day.
Alternative Kegels
There are variations to Kegels that you can perform to prevent boredom and introduce variety. Perform three sets of mini-Kegels. These are done by counting up to 10 or 20 quickly. You'll need to contract your muscle on one count and relax on the next count. Another variation is "elevator Kegels." These are done by imaging four floors of a building. Contract your muscles in stages, starting with a weak contraction, followed by a stronger one, then another, leaving the strongest one last, hold the contraction then relax the muscles in four stages. Imagine traveling on an elevator floor by floor, then descending one floor at a time. Repeat 10 times.
