Exercises during Pregnancy

An Easy Way to Leave!

Even in the middle of the last century was designed by Arnold Kegel exercises enormous complex, which today is widely used in various fields of medicine. Kegel exercises are designed for people of different age groups, regardless of gender. These exercises have been recognized around the world, today they are used even for the recovery 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 future mummies and how they can help in childbirth.

How to determine the proper muscles

Complex Kegel exercises for pregnant women helps to significantly strengthen the muscles and learn to manage them - that is essential for quick and easy delivery. The exercises are designed not only to facilitate the delivery; they help to avoid fairly common birth complications - perineal tears.

The pelvic floor muscles during pregnancy, losing its elasticity, it is caused by the pressure of the uterus: muscle fibers are stretched and become less flexible. Simple but at the same time quite effective Kegel exercises allow the muscles to regain lost tone and elasticity.

As it may seem at first glance, to learn to control the muscles of the pelvic floor is pretty easy, but this is not the case. First of all, you must understand and feel where the necessary muscle.

The easiest way to help certainly understand which muscles need exercise - try to delay urination during a trip to the toilet. Now that you understand what muscles are involved in the training program on Kegel, you need to try a few times to stretch and relax them. If you happen to accomplish this without the involvement of the muscles of the buttocks, thighs and legs, so everything is done right and you can start the course, but it is worth remembering that the exercises should not bring discomfort and pain.

What you will achieve by performing exercises

In order to feel the results of the exercises, you must engage in daily . Regular pelvic floor muscle training will allow feeling visible effect after a few weeks of the start of classes. Soon you will be able to note that your muscles independently perform the necessary actions without conscious intervention.
Proceed to the gym costs from the beginning of pregnancy, making it 20-30 exercises daily. At first it will seem that you cannot quite stretch the muscles and for a long time, but do not despair - the main thing is not to throw exercises and soon succeed! Remember that you cannot immediately give the muscles too much load; increase the intensity of training gradually is the main thing to remember that your job is in the ability to control the muscles of the pelvic floor and not directed to the main power.

What is the use of Kegel exercises during pregnancy:

1. You can strengthen the muscles of the pelvis and perineum, and learn to control them, allowing you to spend their resources wisely during childbirth.
2. Kegel exercises to help cope with the pain and reduce the risk of fractures in the process of procreation.
3. The complex will help you get rid of the discomfort and pain experienced by many moms during childbearing.
4. Muscle training during the pregnancy will allow you to recover quickly enough after birth.
5. Exercise in general improve the physical condition of women and allow you to control the process of urination, which is important in the postpartum period.
6. Significantly improves sexual health and quality of sexual life.
7. Kegel exercises help to prolong the period of sexual activity and normalize sex hormone production.
8. Pregnant women who regularly engaged, normal mood, improves the appearance and overall health.

As seen from the above, the system of classes Kegel have many advantages and, in addition, to help women cope with some problems in sexual life.

When pregnancy is contraindicated Kegel exercises

Despite the enormous benefits that can get a woman from performing simple exercises, not all of this can be done gymnastics, because in some cases, instead of the expected benefit of exercise can cause harm. Consult on the matter stands with her gynecologist.

When threatened abortion and other violations should abandon classes, if during exercise you feel pain or discomfort - it is also a good reason for not training and consultation with a specialist.

A set of exercises

Need to start training in the supine position on 5 reps, and eventually prodelyvat sitting and standing exercises for 20-30 reps.
1. Lie on your back, bend your knees slightly and spread them apart. At 10 seconds, tighten your muscles as if holding your urine, and then relax. Repeat the exercise again.
2. The next exercise is much more difficult, but at the same time, the efficiency of the previous and a few days after its execution, it will not seem so difficult. Mentally divide the vagina to "floors" and strain your muscles from the bottom to the top, relaxing in the reverse order. Try to stay in the state of stress at the top as long as possible, but do not overdo it.
3. When performing this exercise the muscles involved not only the vagina, but the anus. Squeeze your vaginal muscles after anusnye relaxing in reverse order to get the wave. Perform the exercises you need quickly.
4. But this exercise will help learn how to properly dry heaving during childbirth. It should be performed with an empty bowel and bladder. Take a comfortable position and relax, try to gradually tighter, thus straining vaginal muscles. If done correctly, hand applied to the vagina, feel the movement of muscles.

In short, Kegel exercises performed during pregnancy can help to quickly and easily give birth, recover from childbirth, to avoid discontinuities, incontinence and postpartum hemorrhoids. Moreover, these exercises are beneficial and parous women to prevent inflammation of the reproductive system and the normalization of sexual life.