Tuesday, November 6, 2012

Exercise in pregnancy

It is impossible to talk about exercise during and after pregnancy, not to mention Kegel exercises for the muscles of the pelvic floor. In recovery after delivery, we should take care of those muscles. The strength of the pelvic floor muscles is important for maintaining the integrity of the internal passages and position of the organs they support. The muscles of the pelvic floor control the flow of urine, voluntary contraction of the uterus, and the anal sphincter.


Pelvic floor consists of several layers of muscle hanging like a hammock, held for two points located on the front and back of the pelvis. Pressure during pregnancy increases the likelihood that the pelvic floor sag, just like a hammock.

Hi pelvic floor

Healthy muscles of the pelvic floor has tone and elasticity. However, after birth, these muscles are neglected, horizontal lowered due to gravity, continue to sag down. Excessive strain during a long period of time can lead to serious structural changes and impairment of function of the bladder, uterus, bowel and their contents. Common problems associated with weak pelvic muscles are:

You and your partner to "feel nothing" during intercourse
You may have difficulty retaining a tampon
lowering of the uterus - eventually the uterus begins to descend toward the vaginal opening (prolapsed uterus)
Urinary incontinence - involuntary release of urine when you laugh, cough, sneeze, lift or run
Not all problems with the muscles of the pelvic floor related to childbirth, as opposed to self diagnosis and urge you to a doctor if any unusual problem.

Exercise during pregnancy and after delivery is always great precautions. Since the muscles of the pelvic floor exercise usually do not intentionally during sports or other physical activities, it is necessary to emphasize the need for it.

Performing exercises

The pelvic floor muscles form a figure eight in the shape of a circle as if they were wrapped around the vaginal and urethral sphincter ahead and behind the anal opening. Pelvic muscles work as a unit. Kegel, exercises or muscles of the pelvic floor, are related to the muscles as a whole, although our main focus is on the front aspect of the two clamping circular muscle (sphincter) that controls the flow of urine and vaginal tightening. These exercises involve lifting and muscle retraction.

Exercise 1: Basic contract and relax

Lie on your back, side or stomach with legs apart and chest relaxed. Draw up the pelvic floor. You should feel the muscles squeeze the sides and inside passages become tense. Concentrate on the front muscles around the vagina and bladder. Place your hand over the pubic bone and the level of your hand as you squeeze the birth canal. Hold for 2-3 seconds and then completely relax.

Exercise 2: Elevator

Settle in any comfortable position. Imagine that you are riding in an elevator. How to raise up and approach each successive floor so more muscles squeeze, but without losing any bit of tension by progressively accumulating. Make it a smooth ride up and a smooth ride down completely at the end. Exercising the muscles of the pelvic floor contraction always finished to return to the original position. Quality is more important than exercise the number of times they repeat. Do at least 50 a day during pregnancy and after birth and continues throughout life. The best is that they can run completely invisibly so no one needs to know to perform. Kegels can be performed during any activity.

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