The Kegel Exercise

The purpose of the kegel exercise is to strengthen the pelvic floor muscles that supports the bowel, bladder and womb. During pregnancy the muscles becomes soft and pliable, and can become weak as your growning baby pushes down. This process can create a heavy uncomfortable feeling when you walk, sit and stand. Closer to the end of the pregnancy (or if this is a second, third.. pregnancy and you have not worked on strengthening the muscles) you can experience a small leak of urine when you caugh, laugh, sneeze, run, or lift something heavy. To eliminate or minimize these effects it is important to strenghten your pelvic floor muscles by doing the kegel exercise whenever possible.

If you master this technique you will find it useful during labour, having control of your muscles will help to reduce the risk of tearing. Many hospitals recommends you start kegel exercises immediately after birth. It is important to note that kegel exercises are not only for the women expecting, these muscles (if conditioned) can make love making more enjoyable for both partners. How do I do the kegel exercise? If you are unsure of where these musle are located, you can practice by trying to slow or stop the flow of urine when you go to the bathroom.

Here is how you do it:

Lie on your back in a comfortable position. Bend your knees and place your feet flat on the floor. Try to vizualize while you squeeze the muscles in towards you (like you would to stop the flow of urine). Do this slowly, concentrating until you can't go any further. Hold, and release very slowly. Repeat this 10-15 times. Once you have located the muscles you will be able to do the kegel anywhere anytime (sitting, lying, standing) and it is suggested that you do the exercise 3-4 times a day. (*Note, there are a few versions of this exercise, find the one that works best for you)