Kegel exercises in early pregnancy. Kegel exercises for pregnant women

Nature very wisely came up with everything for us, everything in the body is carefully thought out by it, everything should function as planned. But we also shouldn’t sit idly by, everything is developing, and we also need to improve our body, help it cope with its responsibilities, for example, such wonderful ones as pregnancy and further life activities.

Today we are talking about the intimate sphere, which receives little attention (or should we talk), and this sphere does not deserve it at all.

Everything in the body is equally well designed and everything has the right to life and healthy birth. Let's talk about the pelvic organs, because they play a big role in the life of a woman, especially a pregnant woman.

Some pregnant women do not understand which organs are located within the pelvis and what significance they have, as well as why they need a pelvic ultrasound. During pregnancy, the small pelvis is of decisive importance, since it is an important part of the canal during the birth process. This is where the fetus moves, so obstetricians immediately begin to examine its size and whether there are any pathologies in it.

Pelvic problems can impede the natural course labor activity, and sometimes create big obstacles. Knowing the structure and size, the obstetrician can make a prediction about labor and the occurrence of problems during it.

Other pelvic organs are common to men and women - the rectum and bladder. And what is typical only for women are these important for all reproductive system organs:

• The vagina is part of the birth canal and the main “person” during sexual intercourse. It is covered with a mucous membrane and can stretch to the required size so that the baby can pass through the birth canal normally.
• The ovaries contain eggs and produce sex hormones; their area of ​​responsibility is the correct menstrual cycle or its delay if the egg is fertilized and then a completely different process begins.
• The fallopian tubes are the most important organ for conceiving a baby. Special villi at the ends of the tubes capture the egg and direct it to the uterus. The uterus is the queen of the pelvic organs, protection and strength for the fetus. It consists of many layers of muscles that stretch during gestation, and during contractions they strongly contract to send the fetus on its way.
• The cervix connects the vagina and uterus.

A woman has contact only with the vagina and can help it develop elasticity and firmness. During pregnancy, doctors recommend doing special exercises for this purpose to train the vaginal muscles. They should become strong for the pregnant woman, and the tissues should be elastic to avoid ruptures during childbirth.

After childbirth, the intimate muscles do not find use for themselves and, as unnecessary, become greatly weakened over time, lose elasticity and cease to fulfill their tasks - to hold the pelvic organs, and this leads to diseases, a deterioration in sexual life, and a lack of mutual understanding with the bladder, which can create we feel discomfort, which by the age of 50 can turn into a real nightmare. Therefore, it is worth addressing these problems in advance.

What are Kegel exercises and why are they needed?

Arnold Kegel exercises(famous gynecologist of the mid-twentieth century) is a set of exercises to improve tone intimate muscles, designed for pregnant women and all women.

They are necessary to relieve many problems:

• train the muscles that support the pelvic organs;
• Kegel exercises during pregnancy effectively prepare the intimate muscles for a quick and less painful birth;
• teach a pregnant woman to relax her intimate muscles, which, when tense during childbirth, can prevent the fetus from being pushed out;
• treat or serve to prevent urinary and fecal incontinence, which can develop both during pregnancy or after childbirth, and with age;
• restore muscle tissue that a pregnant woman suffered and stretched during the birth process;
• prevent or treat organ prolapse;
• help in the prevention of inflammation in the genital area;
• serve to maintain a full sexual life for a long time;
• improve blood circulation in the pelvic vessels.

Contraindications

You should not do Kegel exercises if you have the following problems:

• inflammatory or infectious processes in the pelvic organs;
• acute cardiovascular diseases;
• presence of neoplasms;
• after injuries or surgeries on the pelvic organs;
• if the pregnant woman has previously had miscarriages.

Basic Kegel exercises for pregnant women

It is best to do Kegel exercises in the following positions at first:

• lying on your back, knees slightly bent, with your heels planted on the bed. The legs are slightly spread, one hand should be placed on the lower abdomen, the other under the buttocks to feel the contraction in the muscles;
• the second option is still the same, but you can just put a pillow or under the buttocks;
• lying on your stomach, bend one leg at the knee.

After the first trimester, the pregnant woman’s tummy begins to actively grow and put pressure on the mother’s organs, therefore, as this pressure increases. Therefore, Kegel exercises for pregnant women from the 2nd trimester are best done while sitting.

The essence of Kegel exercises comes down to squeezing and unclenching muscles, but there are some schemes.

1. Squeeze and unclench your intimate muscles for 10 seconds, pause for 10 seconds, do three times. Squeeze and unclench for 5 seconds and rest for the same amount, but repeat 9 times. Squeeze the muscles, stay in this state for 30 seconds and take a break for 30 seconds, and so on twice. Squeeze and unclench your intimate muscles for 10 seconds, pause for 10 seconds, do three times.
2. Squeeze your muscles for 5 seconds, relax for 5 seconds, repeat 10 times. Do three approaches. Squeeze your muscles and hold them for up to two minutes, rest for the same amount of time and do it all over again.
3. Squeeze and unclench your intimate muscles 30 times. Squeeze the muscles as much as possible and hold for 20 seconds, relax for 30 seconds, repeat 5 times. The first compression, which was repeated quickly 30 times, must be gradually increased to 100 times, the rest is the same.
4. Squeeze and relax your muscles for 2 minutes, breathing calmly. Gradually this time should reach 20 minutes. It is advisable to repeat this 2-3 times a day. If you need an effect, you must understand that only regularity will give it.

Kegel exercises for women during pregnancy: pushing out:

1. Slowly squeeze (as if you want to stop urinating) for a count of three. Relaxation.
2. Tighten and relax your intimate muscles as quickly as possible.
3. You need to push down, but very carefully, like when doing a chair.

These three Kegel exercises should be done according to this scheme: start with ten compressions and the same number of contractions and thrusts, five times a day.
After 7 days, do a total of 15 times and also five times a day.
Add 5 times every week until you reach 30. Continue doing 5 times daily.

To enhance the effect and better understand what is happening, you can hold an object with your muscles. You can purchase a Kegel exerciser, which he invented for better motivation, so that a woman can see the results that it shows and so that it increases muscle resistance, giving even greater stress.

You can also check the results of Kegel exercises by first feeling your muscles and after a week, a month, and so on. This can be done carefully with two fingers. This can be done by a gynecologist during an examination; he will tell you about the effectiveness of the classes and tell you how and what is best to do.

How to understand what to relax or tense

To understand where the muscles that need to be trained using the Kegel system are located, there are two ways.

When you want to go to the toilet in a small way, stand instead of sitting, spread your legs and try to stop the flow of urine without moving your stomach or legs. It needs to be stopped with internal muscles, that’s what they are.

If the first option doesn't tell you anything, try sticking your finger into your vagina and squeezing it, again without moving anything other than what's inside. The muscles we need to work on are right around the finger.

Squats as an alternative

Some trainers believe that if the butt is not pumped up or, say, is flaccid, with an absolute absence physical exercise, shape, then there will be no benefit from Kegel exercises. This is a controversial issue, but there is an alternative exercise. These are deep squats, which women usually do not do, but men often sit this way if they are relaxed (fishing, in the village). Therefore, a series of deep squats is useful for relaxing the pelvic floor.

But you need to take the best from them and do it regularly. Therefore, there are recommendations to practice (but not as much as prescribed by Kegel himself) these exercises and do a series of deep squats a couple of times a day. This will strengthen the gluteal muscles, which will pull back the sacrum and tighten the pelvic muscles.

In any case, this is what Katie Bowman, a famous trainer for women, author of several complexes on DVD, and director of the Institute of Rehabilitation Gymnastics, advises. But before doing squats, a pregnant woman should resolve this issue with her doctor.

Kegel exercises and marital relationships

Over the course of life, the pelvic muscles become weak and stretched. After childbirth, especially after several births, the uterus lowers, the bladder shifts slightly, which causes involuntary urination and we begin to understand our grandmothers who were afraid to sneeze in the company of young people.

Kegel exercises help improve blood circulation, which enters the sexual organ and relieves congestion, making the muscles more elastic. Weakened intimate muscles in a pregnant woman have a bad effect on a woman’s intimate life; she cannot get vivid sensations from sex and cannot give pleasure to her partner.

In developed countries, insurance includes programs for postpartum restoration of intimate muscles. Our doctor won’t start a conversation about this, but you should do it.

• Before starting Kegel exercises, you need to empty your bladder.
• The exercises can be done first while lying down (pregnant women are better off sitting), and then in any position - standing or sitting. The main thing is to understand the principle.
• The Kegel complex has a specific sequence and technique that must be followed.
• During exercises, you need to breathe correctly, calmly and measuredly.
• When working with intimate muscles, do not use other muscles - legs, abdomen, buttocks.
• If you break the rules, the effect may be exactly the opposite.
• Do not exercise more than necessary, this will lead to fatigue and increased urination, especially if you are pregnant.
• Remember, there is no need for force loads, do it calmly and gently.
• If you have not done exercises before, then you should not start doing Kegel exercises for pregnant women from the 3rd trimester; you will start after giving birth.
• The effect of training will be in a month or two, not earlier, if the muscles are too sluggish and weakened, then 3-4. I just don't want that to stop you. Most women who felt the effectiveness of these exercises were satisfied.
• If you get the hang of doing them quickly and regularly, then it will not take up your time, it is recommended to do these exercises throughout your life, because after 40, organs gradually begin to weaken and wither, the uterus will tend to sink lower and lower, and these exercises will help you prevent all this . You can finish with these exercises.

Important! It is forbidden to do exercises while sitting in a hot bath, as the blood vessels may dilate and the pressure will increase.

Video

The trainer at the Academy of Motherhood talks in detail and visually about Kegel exercises.

It’s good that the times are gone when talking about simple human things caused inconvenience, embarrassment, and lack of education in matters of one’s own body was costly.

This is not the case now, and we already know that hormones decide a lot and hormonal background develops correctly for people who are aware of sexual health issues. And pregnant women are no longer embarrassed to even ask about. Kegel exercises are also one way to do women Health stronger.

Therefore, if you completely trust your doctor, ask to tell and show you how best to do these exercises during pregnancy and after it, and whether you can do them in principle. You remember that you need to discuss everything with your doctor, from any bodily movement.

You should definitely talk to your doctor about Kegel exercises; gynecologists are well aware of this issue; it is included in their training program. And if suddenly the doctor forgot to discuss this with you, ask him about it yourself. This is important enough that you will understand it. And we, of course, really want to discuss this topic with you, so that our readers know that these are not our theoretical calculations, but women’s living experience.

Please write whether you are doing or whether you have done Kegel exercises, how long it took to get the result, how you felt.

Back in the middle of the last century, Arnold Kegel developed a huge set of exercises, which today are quite widely used in various fields of medicine. Kegel exercises are intended for people of different age groups, regardless of gender. These exercises have gained recognition all over the world; today they are even used to improve the health of children. But in this article I would like to focus on Kegel exercises for women who are waiting for the birth of a small miracle, to talk about how useful these exercises are for expectant mothers and how they can help during childbirth.

A set of Kegel exercises for pregnant women helps to significantly strengthen muscles and learn how to control them - which is simply necessary for a quick and easy birth. The exercises are aimed not only at facilitating childbirth, they help to avoid a fairly common birth complication - perineal ruptures.

The pelvic floor muscles lose their elasticity during pregnancy, this is caused by the pressure of the uterus: the muscle fibers stretch and become less flexible. Simple, but at the same time sufficient effective exercises Kegels allow you to restore lost tone and elasticity to your muscles.

As it may seem at first glance, learning to control the pelvic floor muscles is quite difficult, but this is not at all the case. First of all, you need to understand and feel where the necessary muscles are located.

The easiest way to definitely understand which muscles need training is to try holding urination while going to the toilet. Now that you understand which muscles are involved in the Kegel workout, you need to try tensing and relaxing them several times. If you were able to do this without involving the muscles of the buttocks, thighs and legs, then everything was done correctly and you can start exercising, but it is worth remembering that performing the exercises should not bring discomfort or pain.

What will you achieve by doing the exercises?

In order to feel the results from doing the exercises, must be practiced daily. Regular training of the pelvic floor muscles will allow you to feel a visible effect after just a few weeks from the start of training. Soon you will be able to notice that your muscles independently perform the necessary actions without your conscious participation.

You should start doing gymnastics from the very beginning of pregnancy, doing 20-30 exercises daily. At first it will seem to you that you cannot tense your muscles quite strongly and for a long time, but do not despair - the main thing is not to give up doing the exercises and soon everything will work out! Remember that you shouldn’t put too much stress on your muscles right away; increase the intensity of your workouts gradually. The main thing to remember is that your task is to be able to control the pelvic floor muscles, and not aimed at forceful tension.

What are the benefits of Kegel exercises during pregnancy:

1. You will be able to strengthen the muscles of the pelvis and perineum and learn to control them, which will allow you to wisely use their resources during childbirth.
2. Kegel exercises will help manage pain and reduce the risk of tearing during childbirth.
3. The complex will help you get rid of the discomfort and pain that many mothers experience while carrying a child.
4. Training your muscles already during pregnancy will allow you to recover quickly after childbirth.
5. Exercise generally improves physical state women and allow them to control the process of urination, which is important in the postpartum period.
6. A woman's sexual health and quality of sexual life are significantly improved.
7. Kegel exercises help prolong the period of sexual activity and normalize the production of sex hormones.
8. A pregnant woman who exercises regularly has normalized mood and improved appearance and general well-being.

As can be seen from the above, Kegel exercises have many advantages and, in addition, help a woman cope with some problems in her sexual life.

When are Kegel exercises contraindicated for pregnant women?

Despite the enormous benefits that a woman can receive from performing simple exercises, not everyone can do this gymnastics, because in some cases, exercises can cause harm instead of the expected benefit. You should consult your gynecologist about this.

Many people have probably heard about such useful exercises for pregnant women as Kegel exercises. They were developed by Arnold Kegel, an obstetrician-gynecologist from America, but now we won’t talk about history; in this article we will pay attention only to the rules and features of exercises that were developed specifically for expectant mothers and aimed at preparing for childbirth. Thanks to training, you can effectively activate the muscles that facilitate and promote the baby’s movement through the birth canal and relax and block those muscles that impede this process.

Every pregnant woman simply needs these classes. The thing is that during pregnancy the pelvic floor muscles weaken. This is due to the fact that significant changes are taking place internally. Such changes include the growth of the uterus, due to which they stretch muscle tissue, muscle elasticity decreases significantly. This is very noticeable during and after childbirth. And if before this these muscles were not very strong, then their condition will be even more depressing. Do not despair, such problems concern millions of women and solutions have been invented. By using constant training, you can not only ensure an easy birth, but also improve your intimate life.

How to make childbirth easier

It’s all about alternating muscle relaxation and tension. This is what causes them to pump up. You just need to start by contracting the muscles many times. You should immediately draw your attention to the fact that only the muscles inside the perineum, between anus, as well as the vagina.

But the muscles of the abdomen, thighs, and buttocks do not need to be used.

You can check how relaxed your muscles are or how tense they are. When you go to the toilet while urinating, you need to stop the stream of urine. If it didn’t work out, then there is something to work on. It must be done together with others, which are described below.

In general, the point is to properly relax and tense the pelvic muscles. At first, it is better to do the exercises while lying down, and then switching to a sitting or standing mode.

Types and features

Hold

You need to lie on your back and take the birthing position. To do this, you need to lower your arms along your body, and bend your legs at the knees and spread them apart. You need to place a thin pillow under your back and head and relax. After this, you need to tense the muscles in the perineum, as if trying to stop the process of urination and hold the muscles in this state for five to ten seconds. After this, you should relax, rest a little and repeat everything again. You need to start with eight approaches, bringing the amount of exercises that are carried out at a time to twenty to thirty.

Such original Kegel exercises for pregnant women with your imagination require concentration. You need to imagine as if your vagina is an ordinary elevator. In principle, this is how it is. After all, the tunnel consists of rings stuck to each other and together forming a vaginal tube. Ride this elevator up, pausing for a couple of seconds at each floor ring. You need to strain the lowest ring, this will be the first floor. You should increase the pressure without letting go and at the same time rise to the second floor. Then squeeze even harder and go up to the third floor. So, until you reach the last floor. You should stay longer at this place. Also go down floor by floor, pausing at each level until you completely relax.

Its essence is that you need to tense and relax your intimate muscles, but only in a specific order. First it should be the vaginal muscles, and then the anal muscles. Making a kind of wave. And relax the muscles in the opposite direction, that is, from back to front.

We protrude the pelvic floor

You should take any of the birth positions in a sitting position and relax the pelvic muscles as much as possible. After which you need to hold your breath and push smoothly and gently, as in the case of defecation. At the same time, try to protrude the vaginal muscles outward.

You need to put your hand to your crotch in order to feel how effective your efforts are. After this, you should inhale, contract the muscles and, after a short break, do the same again. This exercise is very important in the process of the fetus coming out, it can teach you to push correctly, while helping the baby come out. The training only needs to be done with an already empty bladder.

Training the Achilles tendons

You need to stand up straight and slightly spread your legs to the sides to make it as comfortable as possible. There should be a distance of approximately two feet between your legs. After this you will need to squat down. At the same time, observe specific conditions: do not lift your heels off the floor, keep your back straight, transfer all your weight to your heels when landing.

At this time, it will be good if your husband supports you. For example, you can use the following comfortable position for this case: he should sit on a chair, and you, turning your back to him, stand between his legs and should hold on to your husband’s bent knees. As if holding the handrails and at the same time leaning your back into it so as not to bend. You can also stand against the wall, while sliding straight down along it. In this case, you need to provide yourself with some kind of support for your hands on both sides.

I need to sit down. If your feet turn inward in this case or you cannot sit down at all without lifting your heels off the floor, then we can conclude that your Achilles tendons are poorly stretched or excessively short. So, train. First, you can place your feet in the starting position as wide as possible, or before carrying out such training, put on shoes with small heels, until such time as this is no longer necessary.

It is best done in order to align the birth canal and train the joints when using the squatting birth position. To achieve the maximum effect and prepare for childbirth as comprehensively as possible, you need to do them all in a variety of birth positions. On all fours, sitting, lying down, squatting.

The main condition for successful training is its regularity. In this case, you will definitely feel the results after a couple of weeks of daily exercise. You will notice that if you follow this condition, then very soon your muscles, at a reflex level, without even conscious control, will perform these exercises themselves.

You need to start training from the very early stages of pregnancy, while doing twenty to thirty repetitions every day. There is no need to be afraid of failures and failures, which are inevitable at first. Although there is no need to be too zealous. If you started doing all of them at once with weak pelvic muscles, then the effort, load and regularity of the exercises should be gradually increased.

You need to remember that your goal is to learn to feel the pelvic muscles and control their work. In this case, it is impossible to create a large power voltage.

Advantages:

• Muscles are strengthened
• Learning to control muscles correctly
• Learning to use all resources as efficiently as possible during labor
• Helps avoid pain
• Helps avoid tissue tearing
• Helps to give birth easily and quickly
• With the help of these exercises, you can avoid many pain and discomfort when carrying a baby.
• Using these exercises you can quickly restore the body in the period after childbirth.
• Can improve your fitness and physical health
• Establishes urinary control
• Improves the quality of sexual life
• Women's health improves
• A woman's sexual activity is prolonged
• The production of sex hormones in women is activated
• Improves appearance, mood, well-being

Contraindications and precautions

The greatest advantage of these exercises is their effectiveness. This method is free and available to any woman, at any time convenient for her and almost anywhere. Many of the above tasks can be done while you are driving home or even standing in line. But you also need to take into account that such activities are not acceptable for every woman. Therefore, before you start performing them, you should definitely consult with your gynecologist. If there is a threat of miscarriage or other complications, you need to avoid such activities, but do not despair, after giving birth you can start doing them.

But if there are no contraindications, then everything is real. Already from the sixteenth to eighteenth week you need to abandon the lying position. You should perform Kegel exercises only while sitting, or even better in a standing position, so that the inferior genital vein is not pressed. Also: if you feel pain during exercise or any discomfort, you should stop training and consult your doctor.

Be happy!

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Training certain muscle groups for a woman is of fundamental importance, which is why Kegel exercises for pregnant women are becoming more and more popular every year. A. Kegel is a doctor from the USA who introduced specialized exercises into practice to activate certain muscle groups.

The essence of the classes

Full-fledged training using the Kegel technique concerns preparation for subsequent childbirth; every pregnant woman needs them. During pregnancy, the pelvic floor muscles necessarily become weaker; the growing uterus is to blame for this. The elasticity of the muscles during childbirth and after it is of great importance; if it is weakened, then problems arise during childbirth and in intimate life. If a woman is faced with such a problem, then Kegel exercises will help her.

Constant training according to the developed system will help you give birth easily, improve your health and make your sex with your husband brighter. The essence of Kegel therapy is very simple; it is based on relaxation and tension of the intimate muscles. If you do this regularly, your muscles will pump up. Start with just a few repetitions. During the exercises, the muscles in the perineum - between the anus and vagina - should function. The abdominal muscles should not be used when performing movements!

How to test muscle fitness

To find out what condition the muscle tissue is in, you need to try to hold the stream of urine while urinating. If this does not work out, then you must definitely train the muscles of the perineum. This can be done in combination with other exercises.

How to train correctly

You need to learn how to relax and tense your muscles. At first, Kegel exercises should be done lying down. After a while you will be able to do this sitting or standing. There are several basic types of exercises.

Hold

In the lying position, the position for childbirth is adopted: the upper limbs are lowered along the body, and the lower limbs are bent at the knees and spread apart. A flat pillow is placed under the back and head, the torso relaxes as much as possible. Then the perineal muscles tense - a feeling should appear as if the flow of urine stops. You need to hold this position for ten seconds. Then you can relax, rest and repeat. For the first time, eight approaches are enough; ideally, learn how to perform the exercise thirty times.

Elevator

This exercise will require maximum concentration and a little creative imagination. A pregnant woman needs to imagine that her vagina is an elevator. This is a fairly realistic representation because the vaginal tube is made up of rows of muscle rings. Therefore, a woman should mentally rise on this imaginary elevator, stopping for a few seconds on each ring. To begin with, the vagina tenses only on the lower ring, after which the force increases and rises to the 2nd, 3rd and so on, until the last “floor”. You need to stay longer on the last ring. Then you are supposed to descend in exactly the same way, relaxing only at the end.

Waves

You need to rhythmically relax and tense the muscles in a certain order. The vaginal muscles tense up first, then the anus, resulting in a wave-like movement. Relaxation goes in the diametrically opposite direction.

Protrusion of the pelvic floor

The most comfortable position is taken (sitting, for childbirth), the muscles relax. The woman holds her breath and strains intensely, as if defecating, while simultaneously protruding the vaginal muscles outward. You can check the result by touching the perineum - the tension should be felt. After a deep breath, you need to contract the muscles, then repeat. This exercise will have to be used during childbirth; it gives the skill to push competently, accelerating the movement of the fetus. The training takes place with an empty bowel and after urinating, so you need to go to the toilet before classes.

Achilles tendons

Stand up straight and move your leg forward. The distance between the legs is two feet. Then a squat is done, observing certain conditions for implementation. It is forbidden to lift your heels off the floor, the back is flat, and the weight of the body when squatting falls on the heels. It is advisable that the husband or other close person insured. It is better for the belayer to sit on a stool; the pregnant woman holds her husband’s knees in the form of handrails, leaning her back on him to prevent the possibility of bending.

It is allowed to stand near the wall and slide down, holding it with both hands. Then you need to sit down; if your feet involuntarily turn inward, and otherwise you cannot sit down, then the Achilles tendons are not in the best shape. They are too short or have virtually no stretch. To correct the situation, you will have to train a lot. While the woman is still untrained, in the starting position it is allowed to spread her legs wider or train in small heels. Over time, the need for such shoes goes away. The exercise helps to correct the birth canal and train the joints for squatting childbirth. To get the best results, the exercise is done in a squatting or lying position.

How to achieve success

Kegel exercises during pregnancy for training before childbirth are performed in different positions: you can just sit, lie, get on all fours or squat. To achieve complete success, regular practice is important. If you do them every day, then soon the muscles will begin to perform movements automatically, without the woman’s conscious control. It is better to start exercising in the first stages of pregnancy, doing about thirty exercises daily. A pregnant woman should not be upset if she does not cope at first. You may not be able to strain your muscles with the proper strength or for a long time, but this is a temporary phenomenon - everything will get better soon.

If a woman’s muscles are weak, then the intensity of exercise and the number of repetitions are increased gradually. The main goal is to feel the pelvic muscles and easily control their functions. Creating a lot of force is not the main goal; it is much more important to learn self-control, which will be useful during childbirth.

Benefits of exercise

• Strengthening muscles.
• The best use of the body's resources during childbirth.
• Ability to control muscles.
• No severe pain during childbirth.
• There will be no tissue rupture.
• Prompt and trouble-free delivery.
• No problems during pregnancy.
• Surgical recovery after childbirth.
• Good health.
• Control of the urination process.
• Intimacy improves.
• Possibility of active sex.
• Normalization of sex hormones.
• Feeling great and looking healthier.
• Prevention of thrombosis.

Recent studies and statistics show that Kegel exercises give a pregnant woman a chance to give birth easily and safely for her newborn baby. These exercises are useful both before and after childbirth. They will help you quickly recover after childbirth, treat unpleasant urinary incontinence, hemorrhoids, etc. Even with inflammatory diseases of the genital organs, such exercises help very well, prolonging women's youth.

Contraindications

The advantages of Kegel exercises are not only that they are of great benefit, it is very important that the exercises do not require financial investments, a pregnant woman can perform them anywhere, the place of training often does not matter. Like any other technique, this one has certain contraindications. Sometimes such activities are even contraindicated and cause irreparable harm. Therefore, if a pregnant woman decides to exercise, she needs to discuss the idea with her doctor. In most cases, the doctor will approve of this intention. Some pregnant women are at risk of miscarriage - Kegel exercises are contraindicated for such women. Also, you should not exercise in case of severe toxicosis, uterine bleeding and feverish conditions.

If no contraindications are found, you can train. From the 16th to 18th week, you need to give up lying positions - perform them only while sitting or standing, so that there is no excessive pressure on the vessels important for feeding the fetus. If a pregnant woman feels severe discomfort or pain during exercise, she needs to stop training and see a gynecologist.

Kegel exercises for pregnant women are one of the ways to maintain your women's health, namely, to keep the pelvic floor muscles, which experience enormous stress during pregnancy, in good condition. The exercises are named after the doctor who developed them. Arnold Kegel was an American gynecologist who lived in the last century. So, this doctor noticed, based on observations of his patients, that the failure of the pelvic muscles is the main point that predetermines the appearance of such unpleasant phenomena as uterine prolapse, and as a result - painful sexual relations, frequent infectious processes genitourinary system, urinary incontinence or, conversely, difficulty urinating, etc. He even invented a special device with which he determined how developed the muscles were (he looked at the degree of compression of the vaginal sphincter). If it was insufficient, he advised patients to perform the following exercises.

1. For 10 seconds, perform rhythmic tension and relaxation of the perineal muscles. Then a break of 15-20 seconds and again. It is necessary to perform 4 approaches.

2. For 5 seconds of compression and relaxation, break for 5 seconds and again. 8-10 approaches.

3. Squeeze the muscles for 20 seconds, then relax and repeat again after 20-30 seconds.

Of course, not everyone will regularly and enjoy doing Kegel exercises during pregnancy; when reading their description, they seem so easy, but in reality they are quite tiring. You can make the load a little less, but do at least minimal training healthy to the expectant mother still worth it. Although, it is much more important to do Kegel exercises after childbirth. You can start doing them 30-40 days after the baby is born. Exercise will be especially useful for women over 30 years of age who have given birth to more than their first child, as well as those who have experienced an episiotomy and (or) rupture of the perineum and cervix, since this is the main risk factor in terms of future failure of the pelvic floor muscles and all the ensuing consequences. problems.

By the way, you can slightly modernize Kegel (Kegel) exercises by using intimate attributes such as jade eggs or vaginal balls when performing them. Such activities are already called wumbling. The jade egg must be placed in the vagina and try to hold it there while standing, then while moving. After several training sessions, you can try the opposite of pushing out the egg while lying down. You must try not only to keep the vaginal balls in the vagina by tensing the muscles of the perineum, but also to bring them closer together, hitting each other - and this is a real skill. Kegel exercises of this type to strengthen the pelvic floor muscles also contribute to the development of intimate muscles, due to which sex life will shine with new colors.

26.01.2020 14:56:00 13 ways to overcome uncontrollable appetite Chocolate! Now! Immediately! And then a few cookies, chips and whatever else is within walking distance. Most of us are probably familiar with these uncontrollable hunger attacks. It's time to end them!

24.01.2020 18:12:00 These foods cause fatigue and apathy Feeling tired is not always a consequence of lack of sleep. It may be related to nutrition! Some foods can cause apathy, deprive you of energy, and even act as a sleeping pill.

24.01.2020 07:19:00 7 mistakes that prevent you from losing weight There are a thousand reasons to lose weight. Sometimes these are health problems, sometimes a special case or a simple desire to feel more comfortable in one's own skin. Regardless of the reason you need to lose weight, try not to make the following mistakes.

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