Most women tend to have loose vagina muscles after giving birth. One remedy for tightening the muscles of the vagina walls after giving birth is by doing Kegel exercises. Kegel exercises? Sounds familiar, right? In fact, these are probably the most popular exercises intended to strengthen the pelvic floor muscles. The pelvic floor muscles are found in the pelvis region. These muscles support the bladder, reproductive organs, rectum and the small intestine.
Benefits of Kegel Exercises to Women
Apart from helping women in post pregnancy to tighten the muscles of the vagina, Kegel exercises have other crucial benefits to women. These include the following.
As mentioned above, Kegel exercises help women during post pregnancy to strengthen the pelvic floor muscles which are usually overstretched and weakened after childbirth. This weakening of the muscles may result in poor urine control. Kegel exercises are usually recommended for women having stress incontinence. This is a condition that leads to leakage of urine when one jogs, runs, laughs, coughs or lifts heavy objects. Kegel exercises also help solve the problem of urge incontinence, a condition that makes the patients have a very strong urge to urinate that they find it very hard to reach the toilet in time.
In addition to solving the urine leakage problem associated with childbirth aftermath, Kegel exercises also help hold the uterus firmly in position to prevent uterine prolapse (sagging of the uterus). The exercise should be done during and after pregnancy on a daily basis to make it effective.
How to Do Kegel Exercises
You can identify the pelvic floor muscles by stopping urine flow when you visit the restroom. That is the muscle to engage when you do your Kegel exercises. Alternatively, you can feel the muscles by putting your finger into the vagina and tightening your vagina around the inserted finger. If you still find it difficult to identify these muscles, ask your gynecologist to help you.
After identifying the correct muscles, follow the simple steps outlined below for an effective workout:
– Empty your bladder before you begin doing Kegel exercises.
– Sit on a chair or on the floor, or you may lie down on the floor.
– Squeeze your pelvic floor muscles for about 3-5 seconds, and then relax them. Remember to focus only on the pelvic floor muscles. Do not engage the muscles of your thighs, buttocks and hips.
– Repeat this procedure 15-20 times.
– Work towards gradually increasing the number of seconds you take to squeeze the muscles, say from 3 to 10 seconds.
– Ensure you do your Kegel exercises regularly – at least every other day.