Kegels Done Wrong? The Top Mistakes Pregnant Women Make
Kegels Done Wrong? The Top Mistakes Pregnant Women Make and How to Fix Them
Kegel exercises, also known as pelvic floor muscle training, are a pregnancy essential. In your PregActive APP you will find an entire section dedication to Kegal exercises.
These pelvic floor exercises strengthen the muscles supporting your bladder, uterus, and bowels, helping prevent urinary incontinence, ease labor, and speed postpartum recovery.
Research Benefits
Research shows regular, correct Kegels during pregnancy reduce urine leakage and improve pelvic floor function.
Yet many women struggle-studies indicate up to 50% perform them incorrectly without guidance, leading to minimal benefits or even worsening symptoms like pain or tightness.
If your Kegels feel ineffective, you might be making common mistakes. This guide highlights the top errors pregnant women make and simple fixes for better results.
Top Mistakes and How to Correct Them
- Using the Wrong Muscles
One of the most frequent issues is contracting abdominals, thighs, buttocks, or inner thighs instead of the pelvic floor. This happens when trying too hard for a strong squeeze, engaging accessory muscles.
Fix:
Locate the right muscles first. Imagine stopping urine midstream or holding in gas-the lift should feel inward and upward around your vagina and anus.
Insert a clean finger vaginally and squeeze to feel the tightening. Avoid tummy sucking, leg squeezing, or butt clenching.
Place a hand on your abdomen or buttocks to check they stay relaxed.
- Bearing Down or Straining Instead of Lifting
Many push downward (like during a bowel movement), which strains and weakens the pelvic floor further, increasing prolapse or incontinence risk.
Fix:
Focus on lifting up and in-like pulling a marble upward with your vagina.
Contract inward/upward, not out/down. Breathe normally; never hold your breath, as this raises intra-abdominal pressure.
- Holding Your Breath
Breath-holding is common and harmful, it disrupts the diaphragm-pelvic floor coordination, adding pressure instead of support.
Fix:
Breathe freely. Count aloud or exhale during squeezes to prevent holding. Coordinate with natural breathing: inhale to relax, exhale to contract gently.
- Only Squeezing, Not Relaxing Fully
Squeezing is half the story; a strong pelvic floor needs full relaxation between contractions. Rapid pulsing without rest leads to fatigue or hypertonicity (overly tight muscles).
Fix:
Always relax completely after each hold. For long holds: squeeze 5-10 seconds, relax equally long. Include quick flicks (1-2 seconds) and full rests. A balanced routine prevents tightness-related pain or discomfort.
- Doing Them Incorrectly or Inconsistently
Performing while urinating (risking incomplete emptying and infections), overdoing reps, or skipping relaxation phases reduces effectiveness.
Many start strong but drop consistency.
Fix:
Never practice mid-urine stream. Aim for 3 sets of 8-10 daily: mix slow holds (up to 10 seconds) and quick squeezes.
Build gradually. Do them lying down first for focus, then sitting/standing. Consistency matters-tie to routines like meals.
Getting It Right: Proper Kegel Technique
1. Empty bladder first.
2. Sit/lie comfortably, knees bent.
3. Squeeze as if stopping gas/urine: lift inward/upward.
4. Hold 3-10 seconds, relax fully.
5. Breathe normally.
6. Start small: 10 reps, 3 times daily.
Progress as comfortable.
If unsure, consult a pelvic floor physical therapist—biofeedback or guidance ensures accuracy. For some with tight muscles, reverse Kegels (relaxing) may help first.
Our PregActive PF Programs include:
- 14-day pelvic pain relief program
- 5-day tight pelvic floor relief
- 14-day weak pelvic floor reset
Why Correct Kegels Matter in Pregnancy
Done right, Kegels enhance bladder control (reducing stress incontinence affecting 40-50% of pregnancies), support easier birth, and aid recovery.
Mistakes waste effort or cause issues-fix them early for optimal benefits.
Don't let common pitfalls derail your progress. Master proper technique, stay consistent, and enjoy a stronger pelvic floor throughout pregnancy and beyond.
Talk to your provider for personalized advice - your body and baby will thank you!
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