KEGELS: WHAT ARE THEY AND WHY SHOULD WE BE DOING THEM?
Kegels are exercises done to help strengthen your pelvic floor muscles. Doing them during pregnancy will help with urinary incontinence (loss of bladder control), which two thirds of women experience during and after childbirth. Even after giving birth, doing Kegel exercises will help with controlling your bladder and improving muscle tone of the vagina, making sex more enjoyable!
HOW TO DO KEGELS?
- To make sure you are using the right muscles, try to stop urination half way through. If you are able to make yourself stop, you've located the right muscles.
- Continue doing Kegels with an empty bladder. Doing Kegels while urinating can actually be harmful to your bladder.
- Squeeze these muscles for 3 seconds and then rest for 3 seconds. You should not be tightening up any other muscles and do not hold your breath.
- Repeat this 10-15 times, three times a day.
- Each week, add a few seconds to each hold until you are able to hold for 10 seconds at a time.
HOW OFTEN SHOULD I BE DOING THEM?
Aim to do about 10-15 repetitions about 3 times a day. You can do them anytime, anywhere! Doing them during your daily commute, brushing your teeth and conference calls are a great way to help pass the time!
If you have any other questions, or unsure if you're doing them correctly, your Dr. can help you with this.