Pelvic floor exercises, also known as Kegel exercises, can help strengthen muscles weakened during pregnancy and prevent urine leakage after childbirth. The exercises include slowly squeezing and holding pelvic floor muscles for 3-5 seconds, quickly squeezing and relaxing muscles as fast as possible, and imagining lifting an elevator up and down floors while tensing different muscle sections. Women should do 10 repetitions of these exercises 3 times per day, gradually increasing difficulty, to counter increased intra-abdominal pressure during pregnancy that can deteriorate pelvic floor muscles.

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Pelvic floor exercises (Kegel)
Good morning, we are here again to see some exercises that are important for both labor and
for urine control because after childbirth are many women who claim to have urine leakage
Increased intra-abdominal pressure in pregnancy causes a deterioration of the pelvic floor
muscles that’s why the Kegel exercises, can be a good strategy to counter this phenomenon
Of the following exercises should be done 10 repetitions 3 times a day and increase the
difficulty gradually
Slow: Squeeze the muscles as you do when you try to stop urinating, throwing up. 3-5 sec.
contraction - 10 sec. break. Contraction time increases gradually
Fast: Squeeze and relax the muscles as fast as you can until you drop or take about 2 or 3
minutes (whichever comes first)
Elevator: Imagine that each section of the pelvic floor is a different floor of a building, and raise
and lower an elevator tensing each section.
Start gently up the elevator to the first floor, suck it up for one second, and up to the second
floor. Continues to rise as many plants as you can (usually no more than five). To lower, also
holds one second on each floor. When you get down, try to go to the basement, pushing down
the pelvic muscles for a few seconds. Finally, try to relax the muscles completely for a few
seconds. Above all, do not forget to breathe slowly and not perform the exercise using
abdominal muscles.
Wave: Some pelvic floor muscles are arranged in the form of an eight, but with three rings. A
ring is placed around the urethra, vagina around another, and the last around the anus.
Constricts these muscles relax them front to back and back to front.
Try them!