One of the recommended exercises for pregnant women is gymnastics, including Kegel exercises. Kegel exercises are exercises to tighten and strengthen the pelvic floor muscles or lower pelvic muscles. Kegel exercises for pregnant women can train the pelvic floor muscles to contract and relax alternately in a short time. In addition, there are many other benefits of Kegel exercises that must be known and know how to do it.
Benefits of Kegel Exercises for Pregnant Women
Kegel exercises are pelvic floor muscle exercises named after Dr. Arnold Kegel, an American gynecologist who first introduced them in the 1940s. Kegel exercises are simple yet effective exercises to strengthen the pelvic floor muscles. Kegel exercises are mainly known for their benefits for women, especially pregnant women. Here are some of the benefits of Kegel exercises for pregnant women:
Strengthens pelvic muscles
Doing Kegel exercises can help strengthen the pelvic muscles which are beneficial for supporting the performance of the bladder, uterus, and intestines. Strengthening the pelvic muscles during pregnancy can develop the ability of pregnant women to control muscles in preparation for childbirth.
Eases the labor process
According to experts, if the abdominal muscles in pregnant women are weak, it can have an impact on the delivery process. Pregnant women will have difficulty pushing the baby out effectively. Therefore, Kegel exercises for pregnant women can strengthen the pelvic floor muscles, which can help facilitate the labor process and reduce the risk of tears in the pelvic tissue during childbirth.
Helps control the bladder
Strong pelvic floor muscles can also help control the bladder. Kegel exercises for pregnant women can prevent urinary incontinence or difficulty holding back urination during pregnancy, especially before labor or even after childbirth.
Prevents complications
According to a study as many as one-third of women experience vaginal tearing during childbirth. Kegel exercises can be done to reduce the risk of pregnant women experiencing complications such as vaginal tears. Kegel exercises can train the pelvic muscles so that the labor process does not last long.
Increase sex satisfaction
It is undeniable that sex drive can decrease after giving birth. With Kegel exercises, women can increase satisfaction during sex again. Even for moms who give birth normally more than once, Kegel exercises are very helpful in achieving easier orgasms. So, sex will still be fun even though you have given birth.
Prevent the possibility of episiotomy
Not a few pregnant women who have to perform episiotomy or surgery to enlarge the vaginal opening to open a larger birth canal. Usually, this happens due to not being able to push the baby out. With Kegel exercises, pregnant women can train the muscles, soften the perineum and prevent tearing of the vagina.
How to Do Kegel Exercises
Pregnant women can do Kegel exercises at any time, even entering the early trimester of pregnancy until the end of the trimester of pregnancy. Kegel exercises can help the pelvic floor muscles relax so that the baby in the womb can come out easily.
Examples of Kegel exercises that can be done by pregnant women include sitting position, standing position, cross-legged position, and lying sideways position to bridge pose. Here's how to do Kegel exercises that must be considered:
Find the location of the pelvic floor muscles
Before doing Kegel exercises, pregnant women must find the location of the pelvic floor muscles. How to find out is by squeezing the muscles in the urethra or muscles in the front of the body. An example of this Kegel exercise movement is like holding urine. And squeeze the muscles around the vagina and pull up slowly.
If in this way pregnant women have not been able to find the pelvic floor muscles then moms can consult a doctor.
Do Kegel exercise movements
The next way to do Kegel exercises after finding the pelvic floor muscles is to lie on the mat in a supine position. Then pull the pelvic muscles up slowly and hold for 3-5 seconds, lower and then rest the muscles for 3-5 seconds.
Do Kegel exercises regularly
The benefits of Kegel exercises can be felt by pregnant women if done regularly. Some experts advise pregnant women to do Kegel exercises for 3-10 sets repeatedly and every 2-3 days.
Kegel exercises serve to strengthen the pelvic floor muscles in pregnant women. The benefits of Kegel exercises for pregnant women are very diverse, ranging from making labor easier to preventing complications during pregnancy.
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