Kegels 101

Mar 11

Pregnancy is as natural as the birds and the bees, and for many, it signifies the beginning of a brand-new stage in their lives. Like Carrie Fisher once described her pregnancy, everything grows rounder and wider and weirder, but you can’t seem to help yourself muse over your little one’s future as a responsible and healthy adult.

The 40 or so odd weeks that it takes for you to grow and nurture a tiny egg into a full-fledged human baby are different for every mom. But as the weeks inch towards the big day, congratulatory hoorah’s make their way into your new family home. No matter how strenuous your pregnancy journey is, you learn to plow through with grace and strength.

But despite your best efforts, some things are just not in your control. Pushing a baby through your pelvis to bring them into this big and scary world can not only be intimidating to you but also to your pelvic muscles. In order to ready your body for birth, certain exercises like Kegels can play a vital role in ensuring safe delivery.

WHAT ARE KEGEL EXERCISES?

The pelvic floor muscles are a group of muscles and ligaments that hang like a sling between your hips, helping to lift and support your bladder, uterus, and other organs. These muscles also give you the ability to control the release of urine and the contraction of the vagina and anal sphincter. Kegel exercises are highly effective exercise routines that help engage and strengthen these above-mentioned muscles that make up the pelvic floor.

The goal of Kegels is to contract and then relax the pelvic floor muscles for short periods of time. This exercise is quick and easy and can be done just about anywhere - when you’re watching TV, stuck at a red light, waiting in line, or even when you’re pondering over which detergent to get at the supermarket.

WHAT CAUSES WEAKENED PELVIC FLOOR MUSCLES?

If you find that you pee a little when you cough, sneeze, or strain, you may be looking at a weakened band of pelvic floor muscles. Though many people have a tight pelvic floor and may not need kegels, you pelvic floor may be weak and loose.

Pregnancy is a major offender for weakened pelvic floor muscles. These muscles can loosen due to hormonal changes in your body. The loosening, along with your growing baby pressing on your bladder may cause you to leak urine during prompt actions.

Other factors like trauma, abdominal surgery, repeated straining from constipation, aging, and being overweight can also potentially weaken the pelvic floor muscles.

HOW TO PRACTICE KEGEL EXERCISES?

Kegels are relatively simple exercises that can be easily performed by most women. There is no need for any special equipment to be able to practice these exercises. All you need to do is to locate the right muscles, tighten, hold, release, rest, and repeat.

Pay heed to the following steps to be able to do Kegel exercises effectively:

Identify the right muscles: To do this, you can insert a clean finger into your vagina and squeeze the muscles you would use to hold in urine. If you feel a tightening around your finger, you have successfully located the aforementioned muscles. If you’re struggling to find your pelvic floor muscles, take the help of your gynecologist.

Get comfortable: You can perform this exercise in any position, but you may find it particularly easy to practice lying down, kneeling on all fours, sitting, or standing.

Perform Kegels: Now that you’re in your zone, visualize the muscles under your bladder, squeeze and hold them for five seconds. Then, release.

It can be tricky at the beginning but most women find that, with practice, they’re able to increase the length of holding time and strength. Experts recommend doing three sets of 10 repetitions, twice or thrice a day. Make sure not to hold your breath or tighten your thighs or butt, while you’re tensing your deep inner muscles.

TIPS FOR KEGELS

Don’t do Kegels while peeing as it might prevent your bladder from fully emptying.
You may feel a little sore after these exercises. But if you experience bouts of pain, talk to your doctor immediately.

Schedule a visit with our office to chat more about Kegels and if you should be performing them for a potentially weak pelvic floor.

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