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Pregnancy Exercise Tips

What Care Should Be Taken Before Conceiving?

What Care Should Be Taken Before Conceiving?

When it comes to pregnancy, caring for your body begins even before conception. Preconception health care focuses on what you need to do before getting pregnant and increases your chances of having a healthy baby. For some women, it can take a merely a few months to prepare their body for pregnancy while for others, it can take longer.

Here are a few steps to help you get ready for a healthy pregnancy.

  1. Visit the doctor: Your first visit to a doctor should be scheduled long before you conceive a child. Your doctor will typically want to know what medication you are on and if any vaccinations are scheduled. He or she will also discuss your medical history and any medical conditions that may affect the baby’s development. You may be asked to undergo a routine blood and urine test to check your hormone levels and rule out any infections. A visit to the dentist is also a good idea.
  2. Start nutritional supplements: Expectant mothers are almost always advised to start folic acid supplements early in the pregnancy. This helps the development of the baby in its first few weeks of life and helps prevent birth deformities such as spina bifida. Other supplements that may be recommended include zinc and calcium. However, it is always a good idea to take these supplements only after consulting a doctor.
  3. Make positive lifestyle changes: If you drink alcohol or smoke, now would be a good time to stop. Alcohol and nicotine can affect your baby’s health and hence it is important to cleanse your body of these toxins before conception. Alcohol and caffeine have both been linked to the risk of miscarriages and lower the chances of conceiving a baby. Consider moving if you live around a toxic atmosphere and shifting jobs if your work stresses you out too much.
  4. Exercise: Regular exercise helps keep you fit and boosts your stamina and immunity. Regular exercise also helps avoid pregnancy complications such as preeclampsia and diabetes. Additionally, it helps keep weight gain under control and can help shorten labour time. However, do not start anything extremely strenuous but limit yourself to simple exercises like walking and swimming.
  5. Maintain a healthy weight: Being overweight can increase your risk of pregnancy complications and hence if you are planning on conceiving a child, now is the time to reach a healthy BMI. To do this, you must follow a healthy diet and exercise regularly. Being underweight can also trigger problems and hence you should talk to your doctor about finding a way to reach the optimum weight.
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Antenatal And Postnatal Requirement - Know The Role Of Physiotherapy!

Antenatal And Postnatal Requirement - Know The Role Of Physiotherapy!

Pregnancy comes with its host of hormonal shifts inside a woman’s body. With severe hormonal changes, you may complain of a number of bodily pains and aches. This is absolutely normal and can be treated through physiotherapy.

Before you delve deep into the role of physiotherapy, let us see some of the common problems a pregnant woman might complain of:

Prenatal-

1. The most common complaint during pregnancy is of back pain. The growing baby means protruding belly (that disturbs the center of gravity of the expecting woman’s body) and additional weight to be carried by the backbone. Physiotherapy can help you resolve this pain safely and early stage before it progresses to acute pain or sciatica.

2. The next thing you complain of is sciatica. Sciatica is basically a nerve which begins at your lower back and ends at the back of your feet. During pregnancy, there is a huge pressure exerted on it and due to continuous pressure, you may experience weakness or numbness.

3. Carpal tunnel syndrome or swelling of the nerves around your wrist is another major problem. Apart from these, you may suffer from weakness in the urinary tract and joint pain.

Postnatal-

You may experience postnatal physical problems, quite similar to the prenatal ones. Apart from that, abdominal separation or ‘diastasis recti’ or bulging belly might also be a complication wherein you experience an excessive stretch on your abdominal muscles.

Physiotherapy Treatments-

1. For your prenatal symptoms, your physiotherapist will recommend you varied treatments such as soft tissue techniques, mobilization, stretch and strength exercises for your body. It is a good idea to take up a prenatal exercise program with a qualified physiotherapist to prepare your pregnant body for pregnancy and childbirth. This will usually include pelvic floor training, breathing and relaxation practices to keep you calm and strengthening exercises for muscles under strain due to pregnancy.

2. One of the most effective cures for treating your postnatal problems is the core-strengthening exercise program which can increase your physical and mental tenacity. A women’s health physiotherapist can guide you with specific strengthening exercises for this.

3. For better functioning of the urinary tract, you may be recommended some pelvic-floor exercises.

5919 people found this helpful

Pregnancy - 5 Effective Ways To Control Obesity During It!

Pregnancy - 5 Effective Ways To Control Obesity During It!

Are you gaining an excessive amount of weight during your pregnancy, well you are not alone?  Most of the pregnant women tend to be overweight or obese. You are viewed as overweight if your pre-pregnancy body mass index (BMI) is approximately between twenty-five and twenty-nine. Your BMI is the relationship between your height and weight. You are considered obese if your BMI is thirty or more.

However, here are some ways with which you can control the weight gain during pregnancy:

  1. Eat a solid, yet less-calorie dietUtilize a convenient pregnancy food journal to ensure you are getting enough supplements and drinking a lot of water every day. The journal is additionally helpful for keeping track of your mood swings and appetite levels so you can spot patterns you may need to change. Since you realize that you have to take after a particular eating regimen, the following are very solid for you:

    • Crisp leafy foods

    • Oats and bread made with whole grains

    • Low-fat milk and dairy items

    • Foods rich in folates such as strawberries, spinach and beans

    • Unsaturated "good" fats such as olive oilcanola oil, and shelled nut oil

  2. Regular exercise: In case you are a relative newcomer to work out, you can start with pregnancy exercise for beginners. You can practice low-impact exercises; for example, walking, swimming and light heart stimulating exercises. Never begin an exercise without first talking with your medicinal services supplier or doctor. Furthermore, make sure to you adhere to the thirteen principles of safe pregnancy work out. A few women do get in shape during pregnancy in case they roll out a solid eating regimen and make way for life improvements, so make sure to check in with your specialist if this happens.

  3. Comprehend your calorie needs: As specified before, not all pregnant women have to put on equivalent measures of weight. Thus, you have to know precisely what number of calories you require. Talk with your specialist to get the correct number.

  4. Eat frequent, small meals: This is true when you need to deal with your weight, pregnant or not. Eating successive little dinners is particularly helpful when you are pregnant. Eating a full feast makes you wiped out.

  5. Taking prenatal pre-natal vitamins: This is something your specialist will recommend in any case. Yet, in case that you require an extra motivation to take your pre-birth vitamins consistent, then this is it. As you most likely are aware, your body needs additional food and nutrients during pregnancy. In case that you need to deal with your weight and take in the supplements without stacking yourself with calories, take your vitamins.

3455 people found this helpful

Pregnancy Care - Vital Information During It!

Pregnancy Care - Vital Information During It!

Pregnancy is an important and happy phase in a couple’s life. There are many changes (both physical as well as emotional) that a woman experiences during pregnancy. However, the period can also be extremely confusing for a woman. From the choice of food to pregnancy woes to sexual life, the list is neverending. This article is an attempt to answer some important queries and doubts that every woman has during pregnancy.

  1. Sex during pregnancy: This is a common question that bothers most couples. Some fear that having sex during pregnancy can harm the baby, cause a miscarriage or other serious complications. However, most physicians suggest that there is nothing to be sceptical about in the case of a normal and healthy pregnancy. Having sex will neither affect the baby or pregnancy. Women who have complications during pregnancy are, however, advised to avoid sex during this phase.
  2. Exercise and meditation during pregnancy: Pregnancy can be stressful for some women. From morning sickness to cramps, insomnia to mood swings, there are many health issues that a woman has to face during pregnancy. Exercise and meditation come as a much-needed saviour. Meditation is known to be a great stress buster. It helps a pregnant woman deal with the situation better. Women with morning sickness benefit greatly from exercise and meditation. Swimming is also an excellent exercise to indulge upon during pregnancy. However, to play it safe, consult your gynaecologist before you try out any exercise or meditation. Avoid doing very strenuous exercise or physical activity.
  3. Pregnancy diet: The diet of a pregnant woman will have an impact on the overall development of the fetus. The baby will derive its nutrition from the mother. Thus, one should be careful with the choice of foods during pregnancy. Foods rich in proteins, folic acid, calcium, and iron should be consumed more during pregnancy. Green leafy vegetables, fortified cereals, pasta are an excellent source of folic acid. Eggs, nuts, fish, poultry, dried beans, and peas are rich in iron and proteins. Milk, cheese, yoghurt, and juices (calcium fortified) takes care of the calcium requirement. The diet, however, changes with each trimester. Include more fruits and vegetables in your diet. Foods such as alcohol, tuna fish (fish which have high mercury content), caffeinated drinks and beverages, raw meat, and unpasteurized foods are best left untouched during pregnancy.
  4. Medications: It goes without saying that during pregnancy, no medicines should be taken without consulting the doctor. Self-medication can prove to be dangerous.
  5. Effect of pregnancy on professional life: Pregnancy seldom affects one's professional life. However, avoid work that leaves you physically, mentally and emotionally exhausted and stressed out.
  6. Take a walk: Pregnant women sometimes get benefit from walking in the morning and evening. 
  7. Sleep well: It is important to take rest and sleep well during pregnancy.

Lastly, stay happy and cheerful as much as you can. Pregnancy can be difficult, but with a little effort, you can make it memorable and enjoyable.

2410 people found this helpful

Pregnant - Which Exercises Should You Follow?

Pregnant - Which Exercises Should You Follow?

Advice for an expectant mother is plentiful to come around from family and friends. While it may be well intentional, it may not be the best advice possible. One of the things most people would advise is to avoid exercising as it may affect the health of the mother and the baby. This is in fact a very wrong advice as expectant mothers like everyone need exercise to stay fit and healthy. The only difference from normal people is that certain types of exercises may not be suitable for pregnant women and the nature of exercises may change from trimester to trimester.

Some of the best exercises during pregnancy

  1. Swimming: This one is in fact recommended by doctors as the best and the safest exercise for pregnant women. Swimming is beneficial because of the following reasons:
    • It has immense cardiovascular benefits
    • Large muscles groups are exercised in the process
    • Helps reduce swelling and inflammation
    • Helps with low back pain and relieves the stress on your spine which is caused due to the extra weight you are carrying around.
  2. Walking: This is one of the safest exercise during any trimester as long as you don’t over exert yourself. Walking promotes blood circulation, improves heart health and is all around a good exercise for pregnant women. The key is to invest in a good pair of shoes for walking so as to prevent the knees and legs from jarring and also to support your upper body properly.
  3. Stretching: In the later trimesters, it may be a little difficult to manage other exercises as your body becomes heavier and movement may bse limited. However, you can do basic stretching exercises to improve mobility and also help with circulation.
  4. Weight training exercises: Certain exercises which utilize the weight of your body rather than external weight can be performed easily. You can also use lighter weights to help keep muscle tone and strength. A few examples of these exercises are
    • Side leg lifting: Lie on one side and lift one leg up slightly higher than hip height. You can use your forearm for balance in this case. Keep lifting the leg and hold it there for a few seconds and do the same motions a few times for repetitions.
    • Curling and lifting: Sit on a chair with your back straight with 2 to 4 kilo weights in each hand and curl up your hands up to the shoulders. Sit with your legs spread apart but comfortably. Also start the curl with your fore arms at a 90° angle from your elbows.
    • Yoga and meditation: Yoga is possibly one of the most well suited regimens during pregnancy. Pranayama and meditation can definitely help you be more at peace and also manage many of the changes happening in your body in a much better fashion.

 

4904 people found this helpful

Best Tips For Normal Delivery!

Best Tips For Normal Delivery!

Giving birth is a life-changing event for every mother and it leaves an everlasting impression in your life. Every delivery is unique and you can just gain from the experience of others, but don’t expect it to be the same. 
You will experience many changes in your body and will learn to take care of yourself and your growing baby as soon as you find out that you are pregnant. Pain is a part of labour that every woman has to undergo. It is the fear of labour pain that make many pregnant women opt for c-section. However, there is no denying the fact that c-section is major surgery and requires several days to recover.

Keep in mind the following tips to go in for a normal delivery:

  1. Try to get prenatal education, which guides you about labour, birth and natural labour pain management techniques, such as breathing, self-hypnosis, relaxation and other coping mechanisms. You should check with your hospital too as most of them offer an evening or weekend course.
  2. Pick a gynaecologist who has a history in delivering babies naturally.
  3. Keep yourself physically active by doing mild exercises throughout pregnancy.
  4. You should keep a calm environment in your labour room.
  5. Don’t gain too much weight as women who aren't overweight do not have much difficulty in delivering babies vaginally.
  6. Opt for fewer rather as more tests, treatments and interventions during your pregnancy tend to interfere with normal birth. Whenever tests or procedures are recommended, you should ask about the need of undergoing such tests.
  7. Continue with your walks as it helps in relieving the pain.
  8. Go in for a water therapy. A shower, bathtub, birthing pool and hot compresses are other tools for easing pain and helping you relax. Spend as much time as possible in water.
  9. Use various positions such as sitting on the toilet, kneeling, and squatting to ease vaginal delivery.
  10. Massage/back rubs equally help in easing the pain.
  11. You can also go in for Effleurage which is a light massage of the abdomen to ease your vaginal delivery.
  12. Apply warm or cold compresses.
  13. Avoid hearing negative stories about labour.
  14. Eat a healthy balanced diet as the health and development of your baby depends on your nutrition.
  15. Stay away from stress and anxiety. Read good books about parenting and be in the company of good lively people.
  16. Use relaxation/breathing techniques to keep yourself calm.
  17. Guided meditation and prayers undoubtedly will reinforce your faith in yourself to deliver a baby vaginally.
  18. Have adequate sleep. Avoid drinking tea or coffee two hours before going to bed in order to have uninterrupted sleep.

Following these tips religiously can definitely increase your chances of having a normal delivery.

3509 people found this helpful

Exercise During Pregnancy!

Exercise During Pregnancy!

Pregnancy was once considered a time for rest when women advised to refrain from physical activity/exercise as they were considered to be harmful for the mother and unborn baby. This view is challenged by several studies which found that physical activity in pregnancy is safe and has many benefits for the mother and baby.

How do I stay active during pregnancy?

If you were active for at least six months before your pregnancy, ask your doctor about whether you may continue your sports or workouts safely. As you move further into your pregnancy and your body changes, you may feel mild aches and pains due to looser joints and shifting of your body weight. You may need to revise your exercise program every trimester to reduce the risk of falls and limit high-impact activities.

If you have not been active before your pregnancy, start low and go slow. Try regular brisk walking, swimming, strength training for pregnant women, or other activities that will strengthen your heart and lungs and tone your muscles.

What are the benefits of exercise?

Regular exercise can:

  1. Maintain cardiovascular fitness and improve circulation
  2. Help maintain a healthy weight
  3. Improve energy levels and sleep
  4. Reduce stress, anxiety and depression
  5. Lower the risk of varicose veins and swelling of extremities
  6. Maintain strength and flexibility
  7. Improve your balance, co-ordination posture
  8. Reduce physical complaints e.g. low back pain and constipation
  9. Prevent and treat pelvic floor dysfunction
  10. Prevent and control gestational diabetes mellitus (a type of diabetes that affects women during pregnancy) and high blood pressure
  11. Reduce the length of labour and delivery complications
  12. Help in postnatal recovery

What type of exercise is best?

It should be something that you enjoy, feel comfortable doing and can work into your daily routine. Over-exertion may result in overheating which can affect the development of the baby, so exercise safely at a low to moderate intensity.

Low impact exercise is recommended to reduce strain on your joints. Examples include:

  1. Walking
  2. Using an exercise bike
  3. Swimming
  4. Using a cross-trainer
  5. Aqua-aerobic classes
  6. Low-impact aerobic classes
  7. Endurance light weight training
  8. Pelvic floor muscle training
  9. Deep abdominal (transversus abdominus) muscle training
  10. Antenatal Pilates
  11. Antenatal yoga

What type of exercise should I avoid?

You should avoid high impact exercise, contact sports and other activities that may result in a heavy fall. Examples of exercise to avoid include:

  1. running
  2. cycling
  3. jumping
  4. step aerobics
  5. ball sports
  6. racquet sports
  7. skiing
  8. scuba diving
  9. walking at high altitude
  10. heavy weights

You should stop exercise and seek medical advice if you experience any unusual symptoms such as excessive shortness of breath, chest pain or palpitations, dizziness, painful uterine contractions, abdominal or pelvic pain and excessive fatigue.

Advice for exercising:

  1. Stop and rest if you feel too hot
  2. Avoid spas, saunas, solariums, and exercising in hot conditions
  3. Drink water while you exercise
  4. Don’t exercise for more than 45 minutes at a time
  5. Keep your heart rate below 150 beats per minute
  6. Wear a supportive wireless bra, ideally with wide straps
  7. Wear supportive shoes (trainers)
  8. Wear loose, breathable clothing
  9. Avoid extended periods on your back
  10. Eat carbohydrates at least 30 minutes before exercising

Which pregnant women should avoid aerobic exercises?  

  1. Women with heart or lung disease
  2. Women with a weak (incompetent) cervix and those who have undergone cervical stitching (cerclage)
  3. Multiple pregnancy (twins/triplets) at risk of preterm labour
  4. Persistent bleeding in second or third trimester
  5. Placenta praevia (low lying placenta) after 26 weeks of pregnancy
  6. Women with raised blood pressure in pregnancy
  7. Severe anemia
  8. Poorly controlled diabetes or seizure disorder
  9. Poor growth of baby in current pregnancy (Intrauterine growth restriction)
  10. Women with premature uterine contractions in current pregnancy
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7 Benefits Of Kegel Exercises During Pregnancy!

7 Benefits Of Kegel Exercises During Pregnancy!

Kegel is named after renowned gynaecologist Arnold Kegel. Kegel exercises are for the strengthening the pelvic floor muscles. You must continue doing Kegel exercises multiple times for several days, to begin to see changes and benefits.

Benefits 
1. It is a highly recommended treatment for urinary incontinence
2. Works well in case of decreased bladder control
3. Strengthens pelvic muscles
4. Relieves abdominal cramps
5. Helps in pelvic toning
6. Prevents organ prolapse
7. Beneficial to those with constipation as kegel exercises help regulate bowel movements

Kegel exercises during pregnancy
During pregnancy, most women suffer from problems related to constipation, which can be kept in check by regular practice of kegel exercises. The strengthening of pelvic muscles is of utmost need during this time, as weakened muscles can lead to a major prolapse if they are unable to bear the weight of a baby. Strong pelvic muscles are required to have a healthy pregnancy. These exercises are useful in preparing the muscles for labour and childbirth. If you notice occasional leakage of urine during the third trimester, it is a warning sign of losing bladder control, which, if left untreated, can worsen during the post partum period. Regularly exercising can help prevent complications occurring due to pregnancy.

How To Do Kegel Exercise During Pregnancy?

Try to stop the flow of urine when you are sitting on the toilet without tightening your abdominal, buttock, or thigh muscles. When you're able to successfully start and stop urinating, or you feel the vaginal muscle contract, you are using your pelvic floor muscle, the muscle you should be contracting during Kegel exercises.

You can do Kegel exercises two ways: either by holding or quickly contracting the pelvic floor muscle. To do slow Kegels, contract the pelvic floor muscle and hold for three to 10 seconds. Then relax and repeat up to 10 times. To do fast Kegels, quickly contract and relax your pelvic floor muscle 25 to 50 times. Relax for 5 seconds and repeat the set up to four times.

Squatting: Squatting is helpful during labor because it opens the pelvic outlet an extra quarter to half inch, allowing more room for the baby to descend. But squatting is tiring, so you should practice it frequently during pregnancy to strengthen the muscles needed.

How to do Squatting? An exercise called a wall slide is especially helpful. Stand with your back straight against a wall, place your feet shoulder width apart and about six inches from the wall, and keep your arms relaxed at your sides. Slowly and gently slide down the wall to a squatting position (keeping your back straight) until your thighs are parallel to the floor. Hold the position for five to 10 seconds, slowly slide back to a standing position. Repeat five or 10 times.

Pelvic Tilt: What is it? Pelvic tilts strengthen abdominal muscles, help relieve backache during pregnancy and labor, and ease delivery. This exercise can also improve the flexibility of your back, and ward off back pain.

How to do Pelvic Tilt? You can do pelvic tilts in various positions, but down on your hands and knees is the easiest way to learn it. Get comfortabe on your hands and knees, keeping your head in line with your back. Pull in your stomach and arch your back upward. Hold this position for several seconds. Then relax your stomach and back, keeping your back flat and not allowing your stomach to sag. Repeat this exercise three to five times. Gradually work your way up to 10 repetitions.

These exercises can yield great benefits with minimal effort. The exercises require no special equipment except comfortable clothes, and a little space to do them.

Do not worry if you are not close to the goal when you begin. Pelvic muscles are like any other muscles in your body. They will become stonger only with time, consistency and mindful work.

Beware: If you sense any pain in your back or abdomen after doing a Kegel set, it is a sign of you not doing them properly.

2375 people found this helpful

How To Do Kegel Exercises During Pregnancy?

How To Do Kegel Exercises During Pregnancy?

Kegel is named after renowned gynaecologist Arnold Kegel. Kegel exercises are for the strengthening the pelvic floor muscles. You must continue doing Kegel exercises multiple times for several days, to begin to see changes and benefits.

Benefits 
1. It is a highly recommended treatment for urinary incontinence
2. Works well in case of decreased bladder control
3. Strengthens pelvic muscles
4. Relieves abdominal cramps
5. Helps in pelvic toning
6. Prevents organ prolapse
7. Beneficial to those with constipation as kegel exercises help regulate bowel movements

Kegel exercises during pregnancy
During pregnancy, most women suffer from problems related to constipation, which can be kept in check by regular practice of kegel exercises. The strengthening of pelvic muscles is of utmost need during this time, as weakened muscles can lead to a major prolapse if they are unable to bear the weight of a baby. Strong pelvic muscles are required to have a healthy pregnancy. These exercises are useful in preparing the muscles for labour and childbirth. If you notice occasional leakage of urine during the third trimester, it is a warning sign of losing bladder control, which, if left untreated, can worsen during the post partum period. Regularly exercising can help prevent complications occurring due to pregnancy.

How To Do Kegel Exercise During Pregnancy?

Try to stop the flow of urine when you are sitting on the toilet without tightening your abdominal, buttock, or thigh muscles. When you're able to successfully start and stop urinating, or you feel the vaginal muscle contract, you are using your pelvic floor muscle, the muscle you should be contracting during Kegel exercises.

You can do Kegel exercises two ways: either by holding or quickly contracting the pelvic floor muscle. To do slow Kegels, contract the pelvic floor muscle and hold for three to 10 seconds. Then relax and repeat up to 10 times. To do fast Kegels, quickly contract and relax your pelvic floor muscle 25 to 50 times. Relax for 5 seconds and repeat the set up to four times.

Squatting: Squatting is helpful during labor because it opens the pelvic outlet an extra quarter to half inch, allowing more room for the baby to descend. But squatting is tiring, so you should practice it frequently during pregnancy to strengthen the muscles needed.

How to do Squatting? An exercise called a wall slide is especially helpful. Stand with your back straight against a wall, place your feet shoulder width apart and about six inches from the wall, and keep your arms relaxed at your sides. Slowly and gently slide down the wall to a squatting position (keeping your back straight) until your thighs are parallel to the floor. Hold the position for five to 10 seconds, slowly slide back to a standing position. Repeat five or 10 times.

Pelvic Tilt: What is it? Pelvic tilts strengthen abdominal muscles, help relieve backache during pregnancy and labor, and ease delivery. This exercise can also improve the flexibility of your back, and ward off back pain.

How to do Pelvic Tilt? You can do pelvic tilts in various positions, but down on your hands and knees is the easiest way to learn it. Get comfortabe on your hands and knees, keeping your head in line with your back. Pull in your stomach and arch your back upward. Hold this position for several seconds. Then relax your stomach and back, keeping your back flat and not allowing your stomach to sag. Repeat this exercise three to five times. Gradually work your way up to 10 repetitions.

These exercises can yield great benefits with minimal effort. The exercises require no special equipment except comfortable clothes, and a little space to do them.

Do not worry if you are not close to the goal when you begin. Pelvic muscles are like any other muscles in your body. They will become stonger only with time, consistency and mindful work.

Beware: If you sense any pain in your back or abdomen after doing a Kegel set, it is a sign of you not doing them properly.

2640 people found this helpful

How To Do Kegel Exercise During Pregnancy?

How To Do Kegel Exercise During Pregnancy?

Kegel is named after renowned gynaecologist Arnold Kegel. Kegel exercises are for the strengthening the pelvic floor muscles. You must continue doing Kegel exercises multiple times for several days, to begin to see changes and benefits.

Benefits 
1. It is a highly recommended treatment for urinary incontinence
2. Works well in case of decreased bladder control
3. Strengthens pelvic muscles
4. Relieves abdominal cramps
5. Helps in pelvic toning
6. Prevents organ prolapse
7. Beneficial to those with constipation as kegel exercises help regulate bowel movements

Kegel exercises during pregnancy
During pregnancy, most women suffer from problems related to constipation, which can be kept in check by regular practice of kegel exercises. The strengthening of pelvic muscles is of utmost need during this time, as weakened muscles can lead to a major prolapse if they are unable to bear the weight of a baby. Strong pelvic muscles are required to have a healthy pregnancy. These exercises are useful in preparing the muscles for labour and childbirth. If you notice occasional leakage of urine during the third trimester, it is a warning sign of losing bladder control, which, if left untreated, can worsen during the post partum period. Regularly exercising can help prevent complications occurring due to pregnancy.

How To Do Kegel Exercise During Pregnancy?

Try to stop the flow of urine when you are sitting on the toilet without tightening your abdominal, buttock, or thigh muscles. When you're able to successfully start and stop urinating, or you feel the vaginal muscle contract, you are using your pelvic floor muscle, the muscle you should be contracting during Kegel exercises.

You can do Kegel exercises two ways: either by holding or quickly contracting the pelvic floor muscle. To do slow Kegels, contract the pelvic floor muscle and hold for three to 10 seconds. Then relax and repeat up to 10 times. To do fast Kegels, quickly contract and relax your pelvic floor muscle 25 to 50 times. Relax for 5 seconds and repeat the set up to four times.

Squatting: Squatting is helpful during labor because it opens the pelvic outlet an extra quarter to half inch, allowing more room for the baby to descend. But squatting is tiring, so you should practice it frequently during pregnancy to strengthen the muscles needed.

How to do Squatting? An exercise called a wall slide is especially helpful. Stand with your back straight against a wall, place your feet shoulder width apart and about six inches from the wall, and keep your arms relaxed at your sides. Slowly and gently slide down the wall to a squatting position (keeping your back straight) until your thighs are parallel to the floor. Hold the position for five to 10 seconds, slowly slide back to a standing position. Repeat five or 10 times.

Pelvic Tilt: What is it? Pelvic tilts strengthen abdominal muscles, help relieve backache during pregnancy and labor, and ease delivery. This exercise can also improve the flexibility of your back, and ward off back pain.

How to do Pelvic Tilt? You can do pelvic tilts in various positions, but down on your hands and knees is the easiest way to learn it. Get comfortabe on your hands and knees, keeping your head in line with your back. Pull in your stomach and arch your back upward. Hold this position for several seconds. Then relax your stomach and back, keeping your back flat and not allowing your stomach to sag. Repeat this exercise three to five times. Gradually work your way up to 10 repetitions.

These exercises can yield great benefits with minimal effort. The exercises require no special equipment except comfortable clothes, and a little space to do them.

Do not worry if you are not close to the goal when you begin. Pelvic muscles are like any other muscles in your body. They will become stonger only with time, consistency and mindful work.

Beware: If you sense any pain in your back or abdomen after doing a Kegel set, it is a sign of you not doing them properly.

3814 people found this helpful
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