How to do Kegel exercises to strengthen pelvic floor muscles
Kegel exercises are one of the best exercises to strengthen your pelvic floor muscles, here's how to do them:
Lie on your back, relaxing your thighs, buttocks and abdomen.
Next, squeeze the muscles in your anus and back as if you were trying to stop passing gas.
Tighten and hold these muscles and then relax.
Make sure your buttocks are relaxed while you breathe normally.
Pregnant women can practice Kegel exercises every day in any position such as sitting or standing. Do it after urinating and try to do it at least 3 times, 8-10 times each time, combined with correct breathing.
Benefits of pelvic floor exercises for pregnant women
Promote a smooth pregnancy
Pelvic floor exercises combined with core and back strengthening exercises will help you get through pregnancy smoothly without back or pelvic pain. Pregnant women should do this exercise for 20 minutes every day, note, consult a physical therapist or doctor before practicing.
Improve blood circulation
Pelvic floor exercises are important for women after giving birth and can be done as early as 1 week after giving birth. These exercises help improve blood circulation in this area and help the body recover faster.
Helps heal
Pelvic floor therapy can help with many post-natal issues such as pelvic floor muscle coordination and aiding the body’s healing process. It can address any pelvic organ prolapse caused by childbirth and can also help with pain during intercourse.
