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Benefits of Kegel exercises for pregnant women and people with urinary system problems

Abdominal surgery, Kegel exercises such as caesarean section for women.

Pelvic muscles in men and women may also weaken due to factors such as aging, excessive fatigue from constipation or chronic coughing, and weight gain.

Knowing that the pelvic floor muscles are a series of muscles and tissues that form the bottom of the pelvis, and their weakness can lead to problems such as the inability to control the bowels or bladder.

So, according to the Mayo Clinic website, people who do Kegel exercises may benefit from:

Pregnant women (it is useful to do these exercises during pregnancy or after childbirth).

People with stress incontinence (leaking a few drops of urine while sneezing, laughing or coughing).

Peoplee with urge incontinence (a strong and sudden urge to urinate).

People with stool leakage (faecal incontinence)

Kegel exercises for pregnant women

When you first start doing Kegel exercises during or after childbirth, it can be difficult to determine the correct group of muscles to work on.

According to Healthline, one way to find these muscles is to place a clean finger inside your vagina and tighten the vaginal muscles around your finger.

You can also locate the muscles by trying to stop the flow of urine midway through. The muscles used for this procedure are the targeted pelvic floor muscles that we can feel when contracting and relaxing.

However, this method should not be used permanently, as it is not a good idea to start and stop urine continuously, or to do Kegel exercises frequently when the bladder is full, as exercising without emptying the bladder can increase the risk of UTIs.

Either way, talk to your doctor if you’re still not sure you’ve found the right muscles.

Your doctor may recommend using a so-called “vaginal cone” to exercise your pelvic floor muscles.

After identifying the pelvic floor muscles, the exercise is to tighten these muscles and count to 3, then relax them and count to three before starting over.

For pregnant women, Kegel exercises are useful for restoring pelvic floor muscle strength after childbirth. They are also a good treatment for conditions such as vaginal prolapse and are used to prevent uterine prolapse.

When do you do Kegel exercises?

Make Kegel exercises a part of your daily routine, and repeat them 3 times a day, and try to focus on 3 different sets of exercises daily so that you repeat each exercise 10 to 15 times.

You can do Kegel exercises almost any time, even while sitting or relaxing on the couch.

And if you’re having trouble doing Kegel exercises, don’t be shy to ask for help.

Your doctor can give you important notes so you can exercise properly and target the right muscles.

When do you expect results?

If you do Kegel exercises regularly, you can expect results — such as less severe urine leakage — within a few weeks to a few months.

For long-term benefits, exercise regularly on a daily basis.

Warning

If you feel pain in your abdomen or back after a Kegel exercise session.

this is a sign that you are not doing it properly.

Always remember that – even when the pelvic floor muscles are contracting.

the muscles in the abdomen, back, buttocks and sides should remain relaxed.

Also, don’t overdo Kegel exercises, as this can tire your pelvic floor muscles.

making them less efficient at performing their main functions.

van malek
van is a certified yoga and meditation teacher. He started his career as a linguist, finishing his degree in French Studies and Translation. He was working as a translator, when he started practicing yoga and meditation. His passion for them took him to India where he became a certified yoga and meditation teacher. Upon his return in the UK, he started his MA degree in Health Management and worked briefly in the pharmaceutical industry. Now, he is part of pinabol and acts as our natural body-cleansing expert.
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