It’s no secret that body goes through a lot when you’re pregnant and giving birth, Mama! Your pelvic muscles are particularly affected, they’re str-e-tching to new proportions after all. Your pelvic floor muscles also play a big role after delivery, holding your uterus, bladder and rectum in place to name a few.
If you’re finding you’re experiencing some problems with your pelvic floor muscles after you’ve given birth, don’t worry Mama! Say hello to Kegel Exercises. Read on to discover why kegel exercise is so important and how it can even help your labour run a little smoother…
What Is Kegel Exercise?
A Kegel is a targeted exercise to help tighten your pelvic floor muscles (the ones that can stop your pee mid-flow!). They’re named after Arnold Kegel, a gynaecologist who introduced the concept of Kegel exercises for women in the ‘40s to help with urinary incontinence.
The best thing about Kegels is that they’re super discrete and there’s no need for any gear. No one even has to know you’re doing them! So you can fit in sessions on the tube, at your desk, watching TV… however and whenever you want.
Can Anyone Do Them?
Anyone and everyone can do them. But during pregnancy is a prime time to hone your Kegel skills, as they can massively improve the strength of your vagina and even lead to an easier delivery. They can also help tackle urinary stress incontinence; that little issue of pee dribbles if things get a bit stretched out after birth, which effects up to two thirds of women during and after pregnancy.
How To Do Kegel Exercises During Pregnancy:
- Firstly, locate the right muscles. To do this, stop urination midstream (don’t make this a habit as not fully emptying your bladder can cause urinary tract infections).
- Squeeze these muscles and hold for three seconds, then relax for three seconds.
- Repeat for 10-15 sets, at least three times a day. Gradually increase the length of time you hold each contraction as your muscle strength improves.
- Make sure you squeeze and lift without using any other muscles – your tummy and bum should remain relaxed throughout.
When Can I See Results?
If you keep up your sessions, you can expect to see and feel results within a few weeks! They not only help manage bladder control, but can also improve overall muscle tone to make sex more enjoyable.
Ask For Help, Mama!
Don’t be embarrassed to ask your doctor for help if you’re having trouble getting to grips with it. And set a reminder on your phone at specific times if you forget to do them regularly. Why not give them a go right now? Once you get into a routine, it’s one of the easiest exercises you’ll ever do, and the benefits of Kegels are massive!
Prepare For Birth
Pelvic floor exercises can be a great way to get ready for the birth of your little one. Support your preparations with our Push Partner Perineum Oil! Expertly formulated by our dermatologists, our lightweight, silky perineum oil is designed to be used from weeks 34 in pregnancy to help encourage the skin around your perineum to stretch more easily during labour. Clinically proven* to help increase skin’s elasticity to help keep Mama’s skin supple and soft for when she is ready to push, push, push this fragrance-free perineum rub is charged with a blend of natural oils including Coconut Oil and Sweet Almond Oil to help Mama relax and ease the massage process.
*Tested in an independent clinical trial