A Complete Guide On Pelvic Floor Exercise Post Birth
Pelvic exercises, also known as Kegel exercise should be a mandatory set of exercises post-delivery of a child. There is a set of muscles in the pelvic area, which acts like a supportive brace right from the pubic bone until the end of the back bone. This brace like supportive structure undergoes a huge amount of stress and strain during pregnancy and childbirth. Due to the sudden increase in space to accommodate the embryo, which increases in size almost every day, proper care needs to be taken to strengthen the muscles. Post-delivery, the muscles loses elasticity and can lead to several issues like leaking urine during coughing and sneezing, reduced sensitivity during intercourse, etc. Thus, a proper exercise regime needs to be followed to keep the pelvic floor muscles tight and taut, which will go a long way even after delivery.
Types Of Pelvic Floor Exercises
These are a set of exercises, which can be done very easily in the comfort of our house.
Bridge: Lie on your back with your knees folded, hip width apart and foot flat on the floor. Engage your pelvic area and lift your hips, count till 10 and come back to the previous position. Repeat 10 times.
Wall Squat: Lean against a wall, engage your pelvic area and bend your knees to assume a sitting position, hold this pose for 10 seconds, get back to standing position and release your pelvic region. Repeat this 10 times.
Jumping jacks: Stand erect and join your legs together. Engage your pelvic floor and raise your hands above your head to jump and then regain your original standing position. Repeat this as many times you can in a minute.
Importance Of Pelvic Floor Exercise
Pelvic floor exercise is recommended for every expectant mother in the recent times. It is very important to have a strong and taut pelvic floor, which can help avoid several complications in the near future. Pelvic floor exercise done the right way can help one lose weight post pregnancy and have a set of strong core muscles during the entire period.
Kegel exercise done regularly right from the time one plans for a family, it becomes quite easier to lose abdominal fat post-delivery. There are several pregnancy classes, which can help achieve your goal to remain fit pre and post pregnancy. With an advancing age, the pelvic floor muscles loosen up leading to urinary incontinence and urinary tract infections and several other complications. Thus, a strong pelvic floor exercise goes a long way, which not only helps during pregnancy and childbirth but also throughout your life.
There are several benefits of attending Prenatal classes, Postnatal classes on a regular basis. You can find many centers all over the country with professional trainers to guide you through a proper set of postnatal exercise. There are trainers providing Postnatal Classes in Ahmedabad, Surat and Chandigarh under expert supervision.