Exercises for Pregnancy - Kegels

Kegels! Perhaps the single most important exercise we are going to talk about are called "Kegels" named for the doctor who first discussed the importance of the exercises. These muscles are attached to the pelvic bone and act like a hammock, holding in your pelvic organs.

To try and isolate these muscles trying stopping and starting the flow of urine. Poorly toned pelvic floor muscles can lead to a more difficult labor, loss of urinary control, other internal organs protruding into the vaginal walls, decreased sensitivity during sex, and a longer recovery after birth.

Once you know what muscles you are trying to work out there are several ways to exercise them:

• "Quick flicks" - Squeeze and then release quickly. (think about how you feel when you are about to sneeze) Don't hold your breath or squeeze your buttocks instead...really focus on the ring of muscles around the vagina, and throughout the birth canal. Do a few at a time, but VERY often! For instance, you might only do 10 in a row, but do them 10 times throughout the day.

• "Contract and Hold" - Draw your kegels up, feeling more squeezing from the vaginal and rectal sphincters as well. Hold for two or three seconds and then allow muscles to relax completely. If you have trouble relaxing completely open your mouth and let your jaw drop. (The mouth and pelvis are connected.) At first you may only hold for a second before the muscles release automatically. Gradually you will increase to 5 or 6 seconds and the contractions will strengthen.

• "Elevator" - Begin squeezing your pelvic floor and slowly draw it up, as if in an elevator, floor by floor. Hold for a moment and allow the elevator to descend. Once you reach the first floor relax completely as if "in the basement". This is the type of release you'll want during the pushing stage of labor. Always end this with a couple quick flicks to tighten back up.

Other things to keep in mind:

• Check yourself! - A great way to periodically check your progress is to either stop and start the flow of urine while on the toilet (you want quick, clean stops...no "dribbling") or during sex while your partner is still inside you. Squeeze as much as possible and let him give you feedback regarding progress made in these exercises if you have good communication with your partner.

A Common Myth: Pelvic Floor Disfunction can occur in women after pregnancy whether they deliver vaginally or have a C-section. Research shows it is the pregnancy itself, not the method of delivery, that can cause the relaxation of the muscles. Don't assume that just becuase you had a Cesarean, you don't need to think about your health and do your Kegels. Don't want until you are afraid to sneeze or jump up and down, to begin this type of exercise routine.

Use Triggers: Use something as a trigger to remind you to do your Kegels. I personally do ten or twenty every time I stop at a red light. It's just a quick reminder, "Oh! Do some Kegels!" I've had students who did Kegels while watching their favorite TV show, or in the shower every morning, or while checking their email each day. Whatever you choose to be your trigger make it something YOU will remember....and do frequently.

These exercises are so important for keeping your pelvic floor strengthened during pregnancy as your weight and pressure increases. You will also find that your recovery postpartum will be much quicker. Many women begin doing their kegels again that very day and by not waiting for a long period of time after birth to begin these exercises, the birth canal quickly regains it's size.

For more childbirth articles, and to subscribe to future educational pieces, click here.

Another Resource: Beyond Kegels! by Janet Hulme has some great information for anyone struggling with these issues.