Exercise kegel for pregnant mothers not only supports pelvic muscle function during pregnancy but is also good for giving birth and improving the "baby". So what is the right way to practice female kegel for pregnant women?
Information about kegel exercises for pregnant women is no stranger to modern women, especially in a time when everything is so easy to exchange and search online like today. Doing kegel exercises is not too difficult, pregnant women just need to spend a few minutes a day is enough to practice and bring unexpected benefits to the body!
More and more women are looking to practice kegel because of the great benefits that this method brings, such as: Strengthening the pelvis - the most vulnerable part of pregnancy, strengthening, helping to give birth. hatching easier and especially good for the "little girl".
First, pregnant mothers need to know that the kegel method, also known as the pelvic exercise, was created by a doctor named Kegel. Dr. Kegel found that during pregnancy a woman's bones become much more vulnerable. To improve this, doctors have found a way to activate the muscles to make the reproductive organs of pregnant mothers become stronger and firmer.
When doing kegel exercises for pregnant women, in addition to improving pelvic muscle function, this exercise also helps pregnant mothers limit uncontrolled urination - a common problem during pregnancy and after pregnancy; make sex life more interesting, ...
In order to have a standard kegel exercise , it is impossible to forget about determining the exact position to practice. Finding the right pelvic muscles is a must-have for kegel exercises to work.
To find the correct position, you need to do the following:
Wash your hands
Use one finger to press inside your vagina and try to find a way to squeeze the surrounding muscles
If you do step 2 correctly, step 3 will feel your vagina tighten and the pelvis move slightly upwards.
Relax your muscles so that your pelvis returns to its original position
Repeat 5 to 10 times
If you find yourself having difficulty identifying the pelvic area, also known as the kegel muscle, the hand mirror is a great helper at this time. Place a small mirror on the bottom of the pelvic muscle and watch for tightening of the muscles you think are kegels, and if done correctly, you will see the pelvic muscle contract after each squeeze.
Note: In order not to get a urinary tract infection, you should only perform this action after you have urinated clean or when there is no need to urinate!
When practicing kegel exercises for pregnant mothers, pay attention to contract the vaginal muscles for a few seconds, then relax for that exact amount of time. For example, if you squeeze 3 seconds, relax for 3 seconds, relax for 5 seconds, then relax 5 seconds. Do not try to squeeze too much and for too long the first time, when you get used to it and feel mature, you can "upgrade" to 8 seconds, 10 seconds, ...
Each pregnancy should only be repeated 5 to 10 times, should not do more.
Another important factor in doing kegel exercises for pregnant women is keeping their breathing steady. Shortness of breath, shortness of breath, will prevent the muscles from getting back to the desired positions and the exercise becomes ineffective
Proper female kegel practice for pregnant women is done 3 to 4 times a day for less than 10 minutes a day. No matter how busy your pregnant mother is, do not forget to practice kegel exercises for pregnant women who are about to give birth. The goal is for the pelvic muscle to become stronger so that there will be enough strength to "fight" from pregnancy to labor.
However, because each person is different and everyone's health is different, no one is the same, so before shaking hands, pregnant women need to consult a doctor to ensure the safest for both mother and baby.
Once you have done kegel exercises for pregnant women about to give birth, do not forget to maintain them until after birth to control incontinence and maintain a healthy, happy sex life!
See more:
Excessive gas damage during pregnancy - Physiological or pathological?
Soothe worries when pregnant women have an itchy cough
Kegel exercises help postpartum women feel more confident, attractive and sublimated
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