Kegei's Exercise

                       Kegel's Exercise

An exercise that works out one of the most important set of muscles in your body, your pelvic floor muscle. Never thought  about much about your pelvic floor muscles- or may be never even realized you had them?  It time to start paying attention. They're the muscles that support your uterus, bladder and bowels. And they are designed to stretch your baby can come out. They are also the muscles that keep your urine from leaking when you cough or laugh. (a skill set you're likely to appreciate only when it's gone as can happen with post partum incontinence). These multitalented muscle can also make for a much more satisfying sexual experience.

Luckily, Kegels can easily whip those miracle muscles into shape with minimal time and minimal effort. Just 5 minutes of Kegel's, 3 times a day and you'll tone your way to a long list of both short and long term benefits.

Toned pelvic floor muscles can cause a host of pregnancy and post partum symptoms from hemorrhoids to  urinary and fecal incontinence. The can help you prevent an episiotomy or even a tear during delivery. Plus doing your Kegel's faithfully during pregnancy will help your vagina snap back more gracefully after your baby's grand exist. (and even if you end up having a C section)

Ready to Kegel? Here's how :

Tense your muscles around your vagina and anus and hold (as you would if you were trying to stop the flow of urine), working up to 10 seconds. Slowly release and repeat about for 3 sets of  20 daily. Keep in mind when your Kegel that all your focus should be on those pelvic muscles- and not any others.  If you feel your stomach tensing or your thighs and buttocks contracting, your pelvic aren't getting their full workout. Make Kegel's your main squeeze during pregnancy,  and you'll reap the benefits of stronger pelvic floor for a life time.

Kegel exercises strengthen the pelvic floor muscles, which support the uterus, bladder, small intestine and rectum.

How to do Kegel Exercises

• Make sure your bladder is empty, then sit or lie down.
• Tighten your pelvic floor muscles. Hold tight and count 3 to 5 seconds.
• Relax the muscles and count 3 to 5 seconds.
• Repeat 10 times, 3 times a day (morning, afternoon, and night).

Benefits

Kegel's Exercise :

Test if it is false labor pain

You can try to stem the flow of the fluid by squeezing your pelvic muscles ( Kegel exercise). If the flow stops, it's urine. If it doesn't  it's amniotic fluid.

Urinary Incontinence After Delivery

The physical stress of child birth can put a lot of things temporary out of  commission, including the bladder. Either it can't  Let go of the urine or it let go of it too easily, as in your drippy case. Such leakage (called urinary incontinence) occurs because of loss of muscle tone in the perineal area. Kegel exercise can help restore the tone and help you regain control over the flow of urine.

Post partum Kegels exercise

Kegel can prevent perineal tear

Done during the pregnancy months or so before your due date may help make perineal area more supple and better able to stretch over your baby's head as he or she emerges( through perineal massage before labor)

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