Kegel exercise strengthens the muscles that support the uterus, bladder, and bowels. These muscles need to be strong in order for you to be able to control and relax them during childbirth. Women who do Kegels have been shown to have a shorter labor than those who don’t.
It is also recommended that one does Kegels during the postpartum period to assist in the healing of perineal tissues, strengthening of the pelvic floor muscles, and improvement of bladder control.
A GUIDE TO DO A KEGEL:
- You will need to squeeze and hold the same vaginal muscles you would if you were trying to stop the flow of urine.
- Or you can imagine you are sitting on a marble and trying to pull it up into your vagina.
- As you do this, try not to move the muscles in your legs, buttocks, or abdomen.
- This action should be done for 10 seconds, after which you can slowly release your vaginal muscles.
- Aim to do 10 of these kegel holds, 5 times a day.
If you do kegel exercises properly, no one should be able to tell that you are doing them, which makes it easy for you to do Kegels wherever you are.