Pelvic Floor Exercises During Pregnancy
Pelvic floor exercises, also known as Kegels, are essential for strengthening the muscles that support your bladder, uterus, and rectum. They can help prevent urinary incontinence, improve bladder control, and prepare your body for childbirth.
Key benefits:
Prevents urinary incontinence
Improves bladder control
Prepares the body for childbirth
Reduces discomfort during and after delivery
How to do Kegels:
Identify the muscles: Tighten the muscles as if you’re stopping yourself from urinating or passing gas.
Hold and release: Hold the contraction for 3-5 seconds, then relax.
Repeat: Aim for 10-15 repetitions, 3 times a day.
References:
Mayo Clinic. (2023).
Kegel exercises: How to do them, benefits, and more.
Embrace mindfulness and meditation during pregnancy to boost relaxation, reduce stress, and support emotional well-being. Learn techniques designed to help you stay centered and calm throughout your pregnancy journey.
Embrace mindfulness and meditation during pregnancy to boost relaxation, reduce stress, and support emotional well-being. Learn techniques designed to help you stay centered and calm throughout your pregnancy journey.
