Do sports during pregnancy

Being pregnant and having babies is one of the most beautiful and special circumstances a woman can live in her life. The beauty of your born baby is so beautiful that you can not compare it to the pride and pride it gives your parents. For this reason, many women try to avoid the problems and problems they have in their body during this special period. Nevertheless, a few precautions to be taken during this period, and certainly afterwards, will also help to prevent overshadowing.



One of these precautions is the Kegel exercises, which are of great importance to the mother. Kegel exercises (pelvic floor exercises) are exercises that strengthen the muscles that support the uterus, vagina, urine bag and rectum. By softening and strengthening these muscles by doing Kegel exercises will help reduce the discomfort you feel during the last months of your pregnancy, it also helps to reduce the two most common problems that start and then continue during pregnancy such as urinary incontinence and hemorrhoids. Strengthening the pelvic floor muscles can reduce the risk of incontinence during and after pregnancy.

In addition, thanks to these exercises, the mother can get better at birth and this makes birth easier. Another benefit is that the tears, which may occur during birth, are reduced the most. At the same time, prenatal and postnatal sexual intercourse increases the taste.

How Do Kegel Exercises Work?
In order to be sure that you are doing the Kegel exercises east, you should first identify your pelvic floor muscles around the vagina and the breech. You can try to stop the flow of urine on the way to the toilet to make sure you find the right muscles. If you can stop it, you have found the right muscles, but you should not make it a habit because doing Kegel exercises while urinating or stuffing your urine bag can weaken the muscles. It also causes the urine bag to not be fully emptied, which increases the risk of urinary tract infection.

If you have difficulty finding the right muscles, you can try a different technique. Take your finger into your vagina and feel your vagina contract when you squeeze it. The muscles you tighten are your pelvic floor muscles.

Empty your urine sack after you have detected your pelvic floor muscles. Kegel exercises can be done sitting, standing, lying down in the position you want. Get the proper position for you and stretch your pelvic floor muscles well. Do this five times, one at a time, and four times in succession. Work your muscles for 10 seconds each time until you can hold them in a cramped condition and relax for 10 seconds between contractions. During the day, do 3 series 10 Kegel exercises, 3 series mini Kegel exercises. Quickly count up to 10 or 20, and in every single number, swell your pelvic floor muscles.

Do not let the muscles in your stomach, your thighs and your hips do the Kegel exercises. This can further degrade the elasticity of your pelvic floor muscles. And do not hold your breath. Relax and focus your muscles around your vagina and your waist.

It would be wrong to expect immediate benefit from your Kegel exercises. It may take 4-6 weeks to see the benefits of these exercises. If the exercises do not work, there is a benefit to see a doctor.