Posted by CORE FITNESS MUMS N BUBS on 07/10/2019

Kegels to do or not to do!

Kegels to do or not to do!


do or not to do Kegels through PREGNANCY? There is an ongoing debate whether Kegels are the right exercise for our pelvic floor.

 

What are Kegels? Exercises named after gynaecologist Arnold Kegel, these exercises engage and strengthen your pelvic floor muscles, which support the uterus, bladder, small intestine and rectum.

 

Why Kegel exercises matter:

Many factors can weaken your pelvic floor muscles, including pregnancy, childbirth, surgery, aging, excessive straining from constipation or chronic coughing, and being overweight.

 

Do Kegel exercises help through pregnancy? 

Fortunately, there’s one exercise that experts agree can help prevent problems with your pelvic muscles after birth, and even make your labour go a little smoother: Kegels. If you do only one exercise during pregnancy, make it this one.

 There’s even some evidence to suggest that having good control of your pelvic floor muscles may help during the pushing stage of labour

The theory is that if you can voluntarily relax those muscles, you can make it easier for your baby to be born.

 

Doing Kegels during pregnancy prevents incontinence.


Yes. Research shows that you are 30% less likely to develop urinary incontinence postpartum if you’ve done an intensive Kegel program during your pregnancy. Note: you must be doing Kegels intensively and correctly to achieve this effect.

It is never late to begin Kegels. The earlier you start, the greater are its benefits throughout pregnancy and even after it.

Make them a part of your everyday routine. You can do them while sitting, standing, or lying down. It does not matter when and where you perform them.

 

How Often Should I Do Kegels?

Once you’ve located your pelvic floor muscles, here’s the recommended Kegel routine:

Start out by tightening the muscles for about five seconds, then relaxing for five seconds. Do it four or five times in a row.

As it becomes easier, start holding the muscles tight for longer — working up to 10 seconds at a time — and doing more repetitions.

(Make sure to empty your bladder before doing your Kegels!)

Breathe normally during the exercises, and do this at least three times a day.

Try not to move your leg, buttocks, or abdominal muscles during the exercises.

Ultimately it’s recommended that you do three sets of 20 Kegels every day.

 

Should I stop doing Kegels Why?

Doing Kegels all the time will get you a TIGHT, unusable pelvic floor.

“Probably the worst time to be doing Kegels in the way we think “Kegels” is during pregnancy. “The Kegel keeps making the Pelvic Floor tighter and tighter (and weaker and weaker). The short term benefits are masking the long term detriments. If you over exercise your Pelvic Floor Muscle by continually squeezing and drawing upwards, the muscle can become too strong and could prevent you from pushing baby out effectively. Ditch the Kegels and add two to three squat sessions throughout the day anywhere. The glutes strengthen and as a result, they pull the sacrum back, stretching the Pelvic Floor from a hammock to a trampoline.” bio mechanical scientist Katy Bowen, who applies her knowledge on the human body.

The exercise some people recommend over Kegels is the Squat.

Moving into and out of a squat naturally activates your pelvic floor and core muscles, and — most importantly — strengthens the buttocks.

 

So the answer to the question to do or not to do.? 

Any exercise that can strengthening your pelvic floor muscles can only help, or you can squat instead of squeeze.  (There by balancing the length and the work of the pelvic floor muscles).

I would recommend to always check with your Doctor or midwife, don’t overdo your Kegel exercises. If you work the muscles too hard, they’ll become tired and unable to fulfill their necessary functions… If you feel pain in your abdomen or back after a Kegel exercise session, it’s a sign that you’re not doing them correctly.





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