Best Physio Positions to do Kegel Exercise for Pregnant Women

Hi, I’m Michelle and welcome to pelvic exercises Well today we’re looking at the four best positions to do your Kegel exercises during pregnancy Now I’m going to show you some positions up right and I’m also going to show you positions Lying down for when your pregnancy progresses. So let’s get started straight away great position to do your kegels is Sitting so you can do this During the early stages of the pregnancy as your baby’s lighter weight It’s easier to do your kegels in upright positions so that you’re actually in lifting Bubb So lifting the muscles inside your people muscles inside against gravity so we’re going to be lifting up and in so what you do is rather than sitting back and slumping against the back of the Chair you lean forward and you keep the inward curve in the back so you don’t want to be slumping and using the back of the chair Nice and nice tall posture and then you’re lifting and squeezing in and around your three pelvic openings So the back passage the vagina and the urethra rather urine tube lifting up inside lifting up and squeezing Inside and then lowering down slowly and resting so sitting down is a great position if you’re waiting for an appointment Sitting on the train thing on the bus might be a great time to do some of your kegels That’s what that’s the first good position to start with now the other position that’s upright in the first five months One to five really good positions to use is standing So just simple exercises standing up again making sure that your posture is lifted Your chest is nice and tall shoulders are back and down and again that you’ve got the inward curve in your lower back So you can do your kegels both in sitting and standing for those first four to five months Now as your baby grows and gets heavier, that’s when you might need to need to change your position So you might find that you need to lie down to get more Activation through your public floor muscles if you can continue to do your kegels upright in that time. That’s great But otherwise, let’s move on to some of those positions lying down So the first position on the mat on the ground is on all fours, so if you can come down when you’re a bit Larger baby’s growing gives you plenty of space and also to know you’re not lifting your pelvic floor muscles against gravity So this makes the exercise is easier so you’ve got knees underneath hips Hands, roughly underneath shoulders and then you’re doing your and you’ve got your inward curve in your back as always and doing your exercises In that position now if your wrists are sore with your pregnancy if you’ve got carpal tunnel syndrome You might find that coming down onto your forearms like that is more comfortable and that’s fine to do your exercises In as well and you might find that that anti gravity position really helps you do your kegels more effectively now finally in the later stages of pregnancy you Possibly need to lie down to for your feel your kegels. So lying down on your side Obviously, you can’t lie on your back to the do your Kegel exercises from 16 weeks onwards because that decreases the blood supply Through to your heart and through to your baby So we don’t want to do any exercises lying down on our backs from 16 weeks, but lying down your side is great So coming down sideways and you might need to even use a pillow Underneath bub to support bub that way or you might find also find a pillow between your knees makes this comfortable too and Keeping your head down so that your neck’s relaxed So in this position you could also then do your kegels you can obviously do these lying in bed when you first wake up And during the course of the day forget the chance to have a rest so you can see we’ve gone through quite a number of positions there that you can actually practice so Early stages of pregnancy you’re trying to do your kegels in upright positions standing and sitting and then try to continue some appropriate upright Exercises during the course of the day if you can in the later stages of your pregnancy But if you’re unable to you can come down and do them on hands and knees hands and forearms or lying down Well, I hope that’s helped you with your kegels if you’d like some more exercises for during pregnancy and general physiotherapy exercises Just subscribe down below. I look forward to exercising with you again soon. Bye for now

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