During pregnancy, or if you have recently given birth, you must have heard of Kegel exercise. Kegel, a pelvic floor strengthening exercise developed in the 1940s by Dr. Arnold Kegel if done
properly helps your pelvic and vaginal muscle to be strong to help during labor and to help minimize postpartum incontinence. Kegels not only supports reproductive organs and controls bladder function, it also helps delay pelvic organ prolapse / incontinence as age progresses. Kegels can prevent signs like urge incontinence that can result from growing children.
Who should do Kegels
Women of any age group should perform Kegels, especially pregnant women and
postnatal women. During pregnancy, performing Kegels is a unique and effective way to
keep the pelvic floor muscle strong
Book an appointment online with Prachi Tikka Saraswat for physiotherapy-related problems
Why do it
Like any other muscle in the body, you have to be attentive enough
to strengthen the pelvic floor muscles or keep it strong throughout life.
During pregnancy, performing Kegels becomes more important due to the weight
of the baby on the bladder especially during the last trimester.
The pelvic floor is active throughout daily activities, from sitting to standing
single position exercise
The correct way to play Kegels
To perform Kegels, it is important to understand how to find the pelvic floor muscles, for identification, while urinating, stop the flow halfway, hold for 3 seconds, relax and allow the flow to continue to flow. repeat several times to figure out the correct muscle to tighten / Squeeze and relax. Remember, this is only a test or a way to understand the pelvic floor muscles.
Kegels can be performed in any position, standing / sitting / lying down, at any time without anyone knowing. Just contract / tighten the vaginal muscles and relax as if trying to stop urine, you need to make an empty / relaxed bladder. If done correctly, i.e. from back to front, a slight contraction is felt in the lower abdominal muscle. It is also equally important to relax / lengthen / relax the pelvic floor muscle.
How many times to repeat
The number of repeats depends on your condition and what an ob-GYN physiotherapist prescribes for you / rehabilitation following prolapse / incontinence / injury / post-surgery / stress incontinence or pelvic pain / painful intercourse / childbirth. if no particular condition, Kegels should be done every 4 hours 10 contractions, contract 3 seconds of maintenance and repeat in a day.
- Stronger pelvic floor muscle
- Better bladder control
- Better control to avoid rectal incontinence
- A tighter vagina, which can lead to more pleasurable sex
To take away
The best way to know whether or not to use Kegels during pregnancy is to have your pelvic floor evaluated and to honestly look at the symptoms. During pregnancy, it is an effective way to strengthen the pelvic floor muscle and prevent incontinence, pelvic organ prolapse, help labor and delivery, remember, focus or muscle contraction as well as release, so that you will be optimally prepared to bring the baby into the world.
If you thought that being pregnant was a one way ticket to frumpsville - think again ! It’s time to embrace those extra curves and rock'n'roll your bump. This is your opportunity to get creative with your clothes, and to create a look that will take you right through to the birth of your little one.
You may not remember the last time you saw your feet, but trust us, right now you look amazing, and it’s time to show the world !
Your changing body shape gives you free reign to try out a whole range of types that you would never have considered BP ( before pregnancy ). Of course, it’s important to balance feeling comfortable with looking totally awesome, but by getting the basics right you’ll be rocking your own pregnancy style before you know it.
In recent years many more retailers have started stocking maternity ranges, so you can still shop your favourite brands such as H
The great thing about your bump is that you don’t have to spend a fortune, a few key pieces will provide the foundation of your pregnancy look, and you can then build it up from there.
A comfortable pair of maternity pantalons - there are some great ones on the market right now, choose from styles that go under your bump, or ones that go over it – these may make you feel like Simon Cowell, but you’ll be super comfortable, and no one else will know ! Darker coloured jeans are great for both daytime, and for evenings out.
Maternity vest tops – these are worth grabbing in a few colours as you’re sure to wear them again and again throughout your pregnancy. As they keep your bump covered, they’re perfect for layering with favourite non-maternity items such as blazers and open shirts.
Put together an effortless weekend look by combining your maternity pantalons with a black vest top, and then accessorise, accessorise, accessorise ! Add pops of colour with accessories such as circle scarves and chunky necklaces to pull your look together. Pair this with a blazer and pumps if you fancy looking a bit smarter, or stay casual with an open shirt over the top and your favourite trainers.
If you’ve always run scared of stripes, now’s the time to embrace them, they’ll look amazing on your bump. This is the time to show off your bump, and a tight, striped top or dress will do just that.
So that’s your causal wardrobe sorted, but how about work ? If you’re starting to panic on a Monday morning as you try on every item in your wardrobe to find something to wear that not only fits, but is also suitable for work, we can help.
Pencil skirts are your new BFF, well at least for pregnancy anyway. These beauties will keep you covered up, vanter your bump, and you’ll look amazing wearing it. Simplify getting ready for work even more by opting for a pencil dress, that way you don’t even need to worry about matching it with a top – sorted !
Wearing wrap dresses, and jumper dresses is also a great way to combine looking smart at work, but staying comfortable.
Planning a night out, but have no clue what to wear ? If in doubt, keep it simple. In the photo above Giovanna Fletcher is off to meet Prince Charles, and looks amazing in a black dress and black pumps. As stunning as her outfit is we’re pretty sure it must be very comfortable too, and if that’s good enough to wear to meet royalty, it’s definitely acceptable to wear on a night out with our friends.
Of course, one of the most important parts of your pregnancy wardrobe is an item that won’t be on display, that’s right it’s the humble maternity bra. The importance of this essential bit of kit is not to be underestimated, especially as it’s not just your bump that will be growing bigger !
A well fitted, comfortable maternity bra will keep you supported, without digging into you. During pregnancy underwired bras are not recommended, so having the right support is even more important. Don’t forget to get measured regularly, as your bra size is likely to increase a few times during your pregnancy. Whatever your maternity style, the main thing to consider is how you feel in what you’re wearing, if it makes you feel good, and it’s comfortable then go for it.