Welcoming a new life into this world is both an exciting and challenging journey. As you reach the third trimester of your pregnancy, your body experiences a multitude of changes and preparations for childbirth. One crucial aspect in this stage is strengthening the pelvic floor muscles, which can be achieved through kegel exercises. In this article, we will discuss the importance of kegel exercises, how to perform them correctly, and the benefits you can expect during and after your pregnancy.
3rd Trimester Kegel Exercise For Pregnant Table of Contents
Why are kegel exercises Important during the 3rd Trimester?
During pregnancy, your pelvic floor muscles undergo increased stress due to the weight of the growing baby. These vital muscles support your bladder, bowel, and uterus and play a significant role during labor and postpartum recovery. By the third trimester, your baby is rapidly growing and putting more pressure on your pelvic floor. kegel exercises can help you:
- Improve bladder control and minimize urinary incontinence
- Prevent and manage pelvic organ prolapse
- Enhance sexual satisfaction and libido
- Improve circulation and healing of the perineum post-childbirth
How to Perform kegel exercises in the 3rd Trimester?
Finding your pelvic floor muscles
Before you can successfully perform kegel exercises, it's essential to identify and locate the correct muscles. To do this, try stopping your urine mid-flow. The muscles you contract to halt your urine are your pelvic floor muscles.
Performing the exercise
Once you're able to isolate your pelvic floor muscles, follow these steps:
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- Find a comfortable position - either sitting, lying down, or standing.
- Inhale and relax your pelvic floor muscles.
- As you exhale, gently contract your pelvic floor muscles. Imagine you're stopping the flow of urine and lifting up your pelvic floor.
- Hold the contraction for five to ten seconds. Make sure you continue to breathe normally during this time.
- Relax your muscles for the same amount of time as your contraction.
- Repeat this exercise 10-15 times in a row, three times a day.
It's important not to contract your buttocks, thighs, or abdominal muscles while performing kegel exercises. You should also avoid holding your breath or straining.
Common Mistakes and Tips to Stay on Track
- Mistake: Over-Contracting – Some individuals might contract their muscles too much, which can lead to muscle fatigue and cramping.
- Tip: Focus on gentle contractions and relaxation. Listen to your body and don't overexert.
- Mistake: Holding your breath – This can increase intra-abdominal pressure, which defeats the purpose of strengthening the pelvic floor muscles.
- Tip: Make sure to breathe normally throughout the exercise.
- Mistake: Not being consistent with the routine – Inconsistency would result in little to no progression.
- Tip: Stick to a schedule of performing the exercises 3 times a day and consider setting reminders for yourself.
3rd Trimester Kegel Exercise For Pregnant Example:
Samantha is in her 3rd trimester and is starting to feel the effects of her growing baby on her pelvic floor. She decides to incorporate kegel exercises into her daily routine.
Following the steps, Samantha sits down comfortably and takes a moment to identify her pelvic floor muscles. Once she is confident and has isolated these muscles, she takes a deep breath and begins contracting, holding, and relaxing her pelvic floor. Samantha focuses on not over-contracting and maintaining normal breathing throughout the exercises. After just a few weeks, she notices significant improvements in her bladder control and overall comfort.
As you navigate the third trimester of your pregnancy journey, kegel exercises are essential for maintaining and enhancing your pelvic floor health. They can positively impact your labor experience and help support your postpartum recovery. Remember, consistency and correct technique are key for success. Share this guide with fellow mom-to-be's, and explore other helpful resources on Pelvic Floor Therapy for a healthy and comfortable pregnancy.