Kegel exercises during pregnancy
The kegel exercise strengthens pelvic muscles. Practicing kegel exercises during pregnancy helps relax your muscles for delivery. This exercise can also be helpful in getting vaginal muscles back in shape after delivery of your baby. You can do them anywhere, anytime, without anyone knowing that you are doing them.
The best way to do kegel exercises during pregnancy is to do them while sitting. Contract the lowest muscles of your pelvis as tightly as you can. Tighten the muscles higher in the pelvis in stages until you reach the muscles at the top. Count to 10 slowly as you move up the pelvis. Hold briefly, then release slowly in stages, counting to 10 again. Repeat 2 or 3 times a day.
You can also do a kegel exercise by tightening the pelvic muscles fist, then tightening the anal muscle. Hold for a few seconds, then release slowly, in reverse order. To see if you are doing the exercise correctly, stop the flow of urine while you are going to the bathroom.
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