Kegel Exercises
Kegel exercises, also called pelvic floor exercises, help strengthen the muscles that support the bladder, uterus and bowels. By strengthening these muscles during pregnancy, you can develop the ability to relax and control the muscles in preparation for labor and birth.
Kegel exercises are highly recommended during the postpartum period to promote the healing of perineal tissues, increase the strength of the pelvic floor muscles and help these muscles return to a healthy state, including increased urinary control.
Pregnancy Exercise
How to do Kegel Exercises
Imagine you are trying to stop the flow of urine or trying not to pass gas. When you do this, you are contracting the muscles of the pelvic floor and are practicing Kegel exercises. While doing Kegel exercises, try not to move your leg, buttock or abdominal muscles. In fact, no one should be able to tell that you are doing Kegel exercises.
How often should I do Kegel Exercises?
Kegel exercises should be done every day. We recommend doing five sets of Kegel exercises a day. Each time you contract the muscles of the pelvic floor, hold for a slow count of five and then relax. Repeat this ten times for one set of Kegels.
Exercises to try during Pregnancy
Listed below are some basic stretching and toning exercises for pregnant women. Remember: Before you start any exercise program, consult with your health care provider. Your health care provider can give you personal exercise guidelines, based on your medical history.
Stretching exercises during Pregnancy
Stretching exercise make the muscles limber and warm. Here are some simple stretches you can perform before or after exercise.
- Neck rotation--Relax your neck and shoulders. Drop your head forward. Slowly rotate your head to your right shoulder, then back to the middle and over the left shoulder. Complete four, slow rotations in each direction.
- Shoulder rotation--Bring your shoulders forward, then rotate them up toward your ears, then back down. Do four rotations in each direction.
- Swim--Place your arms at your sides. Bring your right arm up and extend your body forward and twist to the side, as if swimming the crawl stroke. Follow with left arm. Do the sequence ten times.
- Thigh shift--Stand with one foot about two feet in front of the other, toes pointed in the same direction. Lean forward, supporting your weight on the forward thigh. Change sides and repeat. Do four on each side.
- Leg shake--Sit with your legs and feet extended. Move the legs up and down in a gentle shaking motion.
- Ankle rotation--Sit with your legs extended and keep your toes relaxed. Rotate your feet, making large circles. Use your whole foot and ankle. Rotate four times on the right and four times on the left.
Muscle-toning exercises
The following exercises can be done to strengthen the muscles of your vagina, abdomen, pelvic floor, back and thighs.
Pelvic tilt
Pelvic tilts strengthen the muscles of the abdomen and lower back, increase hip mobility and help relieve low back pain during pregnancy and labor.
All fours--On the floor, get on your hands and knees, keeping your hands in line with your shoulders and your knees in line with your hips. Keep your back flat and shoulders relaxed Inhale.
While tightening your abdomen, tuck your buttocks under and tilt your pelvis forward in one motion. Exhale. Relax, being careful not to let your back sag. Continue to breathe. Repeat ten times.
Standing--Stand with your feet about ten inches apart, legs relaxed and knees slightly bent. Place your hands on your hips.
Inhale. While tightening your abdomen, tuck your buttocks under and tilt your pelvis forward in one motion. Exhale and relax. Repeat ten times.
Tailor exercises
Tailor exercises strengthen the pelvic, hip and thigh muscles and can help relieve low back pain.
Tailor sit--Sit with your knees bent and ankles crossed. Lean slightly forward, keep your back straight but relaxed. Use this position whenever possible throughout the day.
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This information is provided by the Cleveland Clinic and is not intended to replace the medical advice of your doctor or health care provider. Please consult your health care provider for advice about a specific medical condition. For additional written health information, please contact the Health Information Center at the Cleveland Clinic (216) 444-3771 or toll-free (800) 223-2273 extension 43771 or visit www.clevelandclinic.org/health This document was last reviewed on: 9/9/2002
The Cleveland Clinic 2004
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