Everyone keeps saying kegels are important for delivery but nobody told me how to actually do them properly. Im 20 weeks. Can someone explain in a simple way?
I did kegels through pregnancy and honestly felt it helped my normal delivery and the recovery after. Just the simple squeeze and release. Nothing fancy, you can even do it sitting or lying down. But check with your doc first if everything is okay.
My gynac taught me, tighten the pelvic floor muscles like you are holding urine, hold for around 5 seconds, relax for 5, repeat about 10 times, few times a day. Dont tighten your tummy or hold breath. She said its great for delivery and recovery.
Best part is you can do kegels anywhere, I did them at my desk or while commuting, no one even knows. Squeeze, hold, release, few reps. Doesnt need time out of your day. Confirm with gynac and then just make it a habit.
Kegels are basically squeezing the muscles you use to stop your pee midstream, hold a few seconds then release. I did a few sets a day after my doc said it was fine. Helped me with the pelvic floor. Just dont overdo and breathe normally while doing.
