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Continued from the Novemberl 2011 Newsletter
Prenatal Question: How many kegels should I do each day?
Good question. Rather than focus on the quantity, we recommend focusing on the quality. The best way to increase the 'endurance' of your pelvic floor muscles is to do a basic kegel with the flow of your breath. Begin by focusing on breathing slowly and evenly. Once you can comfortable breathe in for 3 and out for 3, or better yet, in for 4 and out for 4, you are ready to add the Kegel.
Inhale to prepare. As you exhale, squeeze and lift your pelvic floors muscles up and into your body. Inhale, release these muscles and allow your abdomen to expand. Repeat 10X. When you are done, notice how relaxed you feel. Slow, mindful Kegels with the breath are not only good for your pelvic floor, but they are an excellent way to relax. Aim to do 10 slow, mindful Kegels on the exhale once or twice a day.
To improve the 'emergency response' of your of your pelvic floor (I.E. avoid urinary incontinence when sneezing or coughing), aim to do 2 sets of 10 'squeez'ums' most days of the week. For this exercise, simply squeeze and lift your pelvic floor muscles more quickly.
"I attended prenatal exercise classes from several providers. The Fit4Two instructors were the only ones who consistently asked participants about any injuries and offered suggestions to modify exercises to accommodate them.
Avoiding injury is important for maintaining an active pregnancy. Well done, Fit4Two!"
- Krista Paulson, Hand & Arm Physiotherapist, Winnipeg