Kegel
How to do it
The Kegel exercises are a series of muscle contractions that will take you several weeks to master. Build slowly, allowing yourself at least a week to strengthen and gain control of the muscle.
To begin, try to isolate the pelvic floor by contracting it as if you were trying to stop the flow of urine. Do not worry at first about letting go of the contraction, just let it relax on its own.
The second step is to learn how to let go of the contraction.
Then begin building the strength of the muscle by holding the contraction for 1 second, then 2 seconds and eventually up to 3 seconds.
When you are strong enough to hold the contraction for 3 seconds, increase your control of the muscle by contracting a little, then a little more, then all the way. Learn to contract the muscle in increments before you begin to learn to relax the muscle in increments.
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The last step is to learn to relax, or bulge the muscle. This is the same movement you use to release the flow of urine. After contracting the muscle, bulge it out (if you have difficultly determining if the muscle is bulged, put your hand along the perineum. You should feel it bulge out as you relax the kegel muscle).
Why to do it
Kegel exercises help prevent urinary incontinence by strengthening the pelvic floor.
Kegel exercises help you learn how to push properly for second stage labor, preventing damage to the muscle.
Kegel exercises strengthen the muscles that support the uterus and abdominal contents, preventing problems with sagging.
Kegel exercises keep the vaginal canal tight and long to prevent damage while the baby passes through.
How often to do it
Kegel exercises should be done daily. You can do one long set, however some women find that to be overly tiring for the muscle. It works just as well to do several sets of 10 to 20 contractions throughout the day.
Find something that you do several times a day, and use that as a reminder to kegel. Some activities that may work well could be: answering a telephone, going to the bathroom, stopping at a red light, getting a glass of water, picking up toys or checking your email.
Have trouble remembering to do your kegel exercises? Get the right tool to help you remember to do your kegel exercises while you drink your coffee or tea everyday. Help tone your uterus while you tone your pelvic floor by drinking Red Raspberry Leaf Tea.
You May Also Be Interested In:The Coach's Notebook of positions, techniques and tools for labor Pregnancy Nutrition to help you experience a healthy pregnancy. Natural Childbirth Directory to find other websites that will help you prepare to give birth. The Monthly Guide to Pregnancy helps you understand the changes in you and your baby. Birth Challenges helps you learn to navigate through a challenging labor. |
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© Copyright 2000-2007 Jennifer VanderLaan and Birthing Naturally
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