Ok, so I'm learning that doing Kegels is pretty important for an expecting mum (especially if you wish to have more "control" - if you know what I mean!). Sounds slightly gross but by strengthening the pelvic muscles, us preggy mums have more chance of preventing (or at least controlling) urinary incontinence (tmi?).
I found this "How-To" guide online at Mayoclinic.com so hopefully this also helps all you mummys-to-be out there like I hope it's going to help me! :)
How to do Kegel exercises
It takes diligence to identify your pelvic floor muscles and learn how to contract and relax them. Here are some pointers:
- Find the right muscles. Insert a finger inside your vagina and try to squeeze the surrounding muscles. You should feel your vagina tighten and your pelvic floor move upward. Then relax your muscles and feel your pelvic floor return to the starting position. You can also try to stop the flow of urine when you urinate. If you succeed, you've got the basic move. Don't make a habit of starting and stopping your urine stream, though. Doing Kegel exercises with a full bladder or while emptying your bladder can actually weaken the muscles, as well as lead to incomplete emptying of the bladder — which increases the risk of a urinary tract infection.
- Perfect your technique. Once you've identified your pelvic floor muscles, empty your bladder and sit or lie down. Contract your pelvic floor muscles, hold the contraction for five seconds, then relax for five seconds. Try it four or five times in a row. Work up to keeping the muscles contracted for 10 seconds at a time, relaxing for 10 seconds between contractions.
- Maintain your focus. For best results, focus on tightening only your pelvic floor muscles. Be careful not to flex the muscles in your abdomen, thighs or buttocks. Avoid holding your breath. Instead, breathe freely during the exercises.
- Repeat three times a day. Aim for at least three sets of 10 repetitions a day. You might make a practice of fitting in a set every time you do a routine task, such as checking email, commuting to work, preparing meals or watching TV.
*Note: The above information is taken from the mayoclinic website, visit this link for more information on Kegel excercises.
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