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How to do kegel exercises during pregnancy

 

  

 

How to do kegel exercises during pregnancy

How to do kegel exercises during pregnancy Kegel exercise for pregnancy is named after the gynaecologist Arnold Kegel who designed these exercises in order to support the pelvic floor. Most women are familiar with the Kegel description as “tightening your pelvic floor as if to stop the flow of urine or the passing of gas. uk/KegelAdPerform Effortless Kegel Exercises. The range has developed the Kegel exercisers 30/06/2020 · During pregnancy, Gaither says the exercise is useful to ease backaches and to increase flexibility. Wear a bra. This does require the use of some of your pelvic floor muscles, but certainly 30/06/2020 · During pregnancy, Gaither says the exercise is useful to ease backaches and to increase flexibility. December 26, 2018 June 12, 2019 - by bluerabbit468. 1. During pregnancy, strengthening these muscles can develop the ability to relax and helps these muscles to prepare for labor and birth Effective Kegel Exercises to Improve Pregnancy and Childbirth. Keep in mind that Kegel exercises are less helpful for women who have severe urine leakage when they sneeze, cough or laugh. This means the kegel muscles are essentially working overtime during pregnancy and can afterwards become weakened and stretched past their …Effective Kegel Exercises to Improve Pregnancy and Childbirth. If this continues, the muscles will swell and go down into the vagina. Here is a short guide, and pregnancy sex myth, to post-delivery survival in this area! A simple and effective way to firm up your pelvic floor is to use Kegel balls with proper kegel breathing exercises. Ideally, your pelvic floor is active — both contracting and releasing —throughout all daily activities, from sitting to standing to recruitment during exercise. However, attempting to insert it into your vagina may not be a proper thing to do when pregnant or during nursing as there are risks of bacterial infections. They can jump train 3-4 months Post Partum if fit, well and rested. The pelvic floor is a series of muscles and ligaments that form a band across the pelvic bones and support the uterus, bladder, and other organs. As said, Kegel exercises strengthen the muscles around the bladder, vagina and the anus. You don’t even have to sweat while doing it which is another reason why it is highly Ideally, your pelvic floor is active — both contracting and releasing —throughout all daily activities, from sitting to standing to recruitment during exercise. Find out more in exercise in pregnancy. But once you understand how to find your pelvic floor muscles and the steps to perform a Kegel , you can do these exercises …Many of us know Kegels as the dreaded exercise our doctor tells us to do while standing in line at the store or sitting at a red light, but these pelvic Everything You Need to Know About Kegel Exercises …24/06/2010 · For pregnant women, the hope of an easier delivery is possibly the best incentive to do Kegel exercises. Wear a good supportive bra while 22/01/2015 · Kegel Exercises for Pregnancy. So we don't want to be doing the Kegel during the inhale; we want to wait until the exhale. The pelvic muscles play a very important role in a healthy pregnancy, working to support the weight of the growing and expanding uterus during pregnancy and helping to stretch the region during labor. . He said that Kegel strengthens pelvic floor muscles, treats urinary incontinence, hemorrhoids and helps control the bladder—some of the common problems women suffer during and post-pregnancy. ” This is simply the first step. But once you understand how to find your pelvic floor muscles and the steps to perform a Kegel , you can do these exercises …19/11/2019 · But here’s the good news: Study after study has shown that regularly doing Kegels before, during and after pregnancy can help decrease the odds of incontinence and other pelvic floor issues. Kegels strengthen the same muscles that push the baby from the birth canal during a vaginal delivery. Both of these are important for pregnant women. 30/06/2020 · During pregnancy, Gaither says the exercise is useful to ease backaches and to increase flexibility. This means you need to perform the 2 actions of the pelvic floor. You feel less tired and less exhausted after the delivery because of strong and flexible pelvic floor muscles. Along with the growth of the fetus, these muscles are stressed out and worsen until the day of delivery. Do your pelvic floor exercises. With The Kegel 8 Pelvic ExercisersYou can perform pelvic floor exercises (also known as ‘Kegel’ exercises) sitting, standing or lying down, although if you’re sitting you may find it less tempting to squeeze your buttocks. Your arms, legs, and abs aren't the only muscles that need a workout during pregnancy. In a sense, as compared to other types of exercise, it is indeed easier. Strong pelvic muscles are required to have a 15/09/2019 · Kegel exercises during pregnancy strengthen your muscles responsible for supporting the bowels, bladder and uterus. You can choose 4 very simple exercises that we propose below: Exercise " slow ": Contract the Ideally, your pelvic floor is active — both contracting and releasing —throughout all daily activities, from sitting to standing to recruitment during exercise. But once you understand how to find your pelvic floor muscles and the steps to perform a Kegel , you can do these exercises …Kegel exercises during pregnancy During pregnancy, most women suffer from problems related to constipation, which can be kept in check by regular practice of kegel exercises. To prevent overheating and reduce your risk of injury, it is recommended that you exercise at an intensity level between ‘light’ and ‘somewhat hard’. The workout assists muscles …30/06/2020 · During pregnancy, Gaither says the exercise is useful to ease backaches and to increase flexibility. These exercises are beneficial in post natal period too. Pelvic floor muscle exercises are essential. [ Read: Pelvic Pain During Pregnancy] How Do Kegels Strengthen The Pelvic Floor? Kegel exercises improve the strength of pelvic floor muscles, supporting the functioning of uterus, bladder, rectum, and intestines. Since we are born without posture, we must develop it, then maintain it. Neurourol Urodyn 35(3):417-22 Leon-Larios F, Corralles-Gutierrez I, Casado-Meija R, et al. Aim for 10 reps 3-4 times a day. Arnold Kegel, who first created them in 1948, Kegel is a type of pelvic floor exercise that promotes a healthy labor. It can also make your uterus sag, a condition called uterine prolapse. By practising Kegel exercises during pregnancy you are able to push the baby easily during delivery. This type of leakage is called stress incontinence . It helps to maintain control 30/06/2020 · During pregnancy, Gaither says the exercise is useful to ease backaches and to increase flexibility. You will be able to contract and relax the muscles as necessary to make each push …30/06/2020 · During pregnancy, Gaither says the exercise is useful to ease backaches and to increase flexibility. But as soon as you’re drawing your 06/02/2020 · Before you do a Kegel exercise, find your pelvic floor muscles by trying to stop the flow of urine mid-stream. The other way that pregnancy can damage the pelvic floor is the extra weight of your baby on the muscles. To do the kegel exercises during pregnancy you need to squeeze, hold and release that muscle. Kegels target the pelvic floor—muscles you might not even know you have let alone know how to go about finding or strengthening them. With Your Kegel 8 Pelvic Exerciser. It causes pressure on our pelvic area. When our bodies are perfectly aligned, we move with ease and are free of pain. But once you understand how to find your pelvic floor muscles and the steps to perform a Kegel , you can do these exercises …You have probably heard about Kegel exercises as a way to strengthen the pelvic floor and help with incontinence. They are also known as pelvic floor exercises. But once you understand how to find your pelvic floor muscles and the steps to perform a Kegel , you can do these exercises …The name Kegel came after Arnold Kegel who was a gynecologist recommended this exercise to women who had urinary incontinency during pregnancy or after normal childbirth. Perform your Kegel exercises correctly. But exercising your pelvic floor muscles is key to keeping these muscles, which support the bladder, rectum, and uterus, functioning optimally. Intimate Rose has found an amazing way to take this one step farther and help women keep their pelvic floor muscles healthy, toned, and ready Kegel exercises were invented by Dr. Strong pelvic muscles are required to have a 30/06/2020 · During pregnancy, Gaither says the exercise is useful to ease backaches and to increase flexibility. Pelvic floor muscles are a layer of muscles that support the pelvic organs and can cause urinary control issues after delivery. Those are the muscles you want to squeeze during Kegels! To do the exercise, squeeze your pelvic floor (or kegel) muscles for 5 seconds, then rest for 10 seconds. Try these exercises every day in pregnancy. It is essential that you have an empty bladder to start performing the exercises and thus avoid possible infections. They're very important to make sure you pelvic floor stays nice and strong both during pregnancy and continue to do them after pregnancy Author: HowcastViews: 338KEverything You Need to Know About Kegel Exercises When https://www. co. Kegel exercises help strengthen the muscles that support the bladder, uterus, and bowels. By strengthening these muscles during your pregnancy, you can develop the ability to …05/06/2020 · In order to deal with many abdominal issues during your pregnancy period kegel exercises come in as a savior. But once you understand how to find your pelvic floor muscles and the steps to perform a Kegel , you can do these exercises …29/08/2018 · And there are plenty of exercises, called Kegel exercises, that you can do to strengthen your pelvic floor and prevent or curb bladder problems during pregnancy. com › article › kegel-exercises-when-pregnantIdeally, your pelvic floor is active — both contracting and releasing —throughout all daily activities, from sitting to standing to recruitment during exercise. How to do I didn't do pelvic floor exercises during pregnancy. And Martin points out that pelvic rocking is a way to help maintain pelvic mobility, which is Pregnancy and pelvic floor exercises. The second and final step of pelvic floor How to perform Kegel exercises during pregnancy? The Kegel exercises They are quite simple and the best thing of all is that you can do it without anyone noticing and at any time. The strengthening of pelvic muscles is of utmost need during this time, as weakened muscles can lead to a major prolapse if they are unable to bear the weight of a baby. Ideally muscle should be both strong and flexible. Go for quality rather than quantity (doing it correctly is more important than doing it repeatedly) and check you’re not simply squeezing your buttocks or holding your breath. The good news is that once the muscles have regained strength through Kegel exercises, the leaking 03/11/2015 · Doing kegels during pregnancy will make your birth faster and easier. You can choose 4 very simple exercises that we propose below: Exercise " slow ": Contract the 12/04/2010 · Kegel Exercises. But once you understand how to find your pelvic floor muscles and the steps to perform a Kegel , you can do these exercises …Kegel exercises can be done during pregnancy or after childbirth to try to prevent urinary incontinence. This condition is called prolapse. 24/06/2010 · For pregnant women, the hope of an easier delivery is possibly the best incentive to do Kegel exercises. This means that regardless of how you birth your baby, whether vaginally or by caesarean, pelvic floor exercises are really important. As soon as we lose perfect alignment, all of this changes tension appears, movement becomes awkward, and pain sets in. At one time, they were considered the holy grail of exercises women could do to combat slack pelvic floor muscles and urinary incontinence. What’s more, research has also suggested that women who do pelvic floor exercises may have a slightly shorter active phase of labor than other women. But giving birth by c-section doesn't mean your pelvic floor won't be stretched and weakened too (Ng et al 2017, Gyhagen et al 2013). Effective Kegel Exercises to Improve Pregnancy and Childbirth. Watch your level of intensity. Nearly a third of women develop some level of stress incontinence after giving birth. You don’t even have to sweat while doing it which is another reason why it is highly 12/04/2010 · Kegel Exercises. The question should be…Can pelvic floor muscles be too tight? Yes! We do not want tight pelvic floor muscles. Try doing Kegel exercises …Author: Sarah Gehrke, RN, MSViews: 4MComplete pregnancy exercise clothes kit and workout DVDhttps://fittamamma. Side effects of this situation are leakage of feces and urine 21/08/2019 · During pregnancy, the pelvic floor muscle that supports the bladder, bowel and the uterus of a woman weakens, causing leakage or bowel incontinence after childbirth. The exercises will lower your chance of experiencing incontinence after having your baby. 2017. Arnold Kegel, the gynaecologist who developed these exercises as non-surgical option for pelvic relaxation. The pelvic floor is also responsible for the flow of urine and the contraction of the anal sphincter and …27/06/2020 · Performing Kegel exercises during pregnancy is an effective way to strengthen the pelvic floor muscles and help prevent incontinence, pelvic …Kegel Exercises: What They Are and How to Do Them During Pregnancy Have you done your kegels today? Learn more about this important pre-labor exercise and how it can help ease your delivery. 2. Toning all of these muscles will also minimize two common problems during pregnancy: bladder control and hemorrhoids. The pelvic floor is also responsible for the flow of urine and the contraction of the anal sphincter and vagina. Try doing Kegel exercises …Author: Sarah Gehrke, RN, MSViews: 4MWorkout Buddy Maternity Exercise Vest for Pregnancy Workoutshttps://fittamamma. How to do pelvic floor exercises: close up your bottom, as if you're trying to stop yourself going to the toilet ; at the same time, draw in your vagina as if you're gripping a tampon, and your urethra as if to stop the flow of urine ; at first, do this exercise quickly, tightening and releasing the muscles immediately ; then do it slowly, holding the contractions for as long as you can before How to do pelvic floor exercises correctly; How pelvic floor can help during labour and birth; How does pregnancy affect pelvic floor ; Tips to make pelvic floor happy during pregnancy and after; Women’s Health Osteopath – Karen Lemon karen. Kegel exercises can help significantly to avoid this situation. Hence, a doctor’s advice is always needed if Should you do Kegel exercises before and/or after pregnancy? The short answer is yes. The second and final step of pelvic floor Many of us know Kegels as the dreaded exercise our doctor tells us to do while standing in line at the store or sitting at a red light, but these pelvic Everything You Need to Know About Kegel Exercises …Ideally, your pelvic floor is active — both contracting and releasing —throughout all daily activities, from sitting to standing to recruitment during exercise. Many women can testify to the effects of this and what happens when your pelvic area is Do your pelvic floor exercises. 16/04/2020 · It leads to pelvic pressure and leakage of feces and urine. But kegels won’t make your birth longer and harder, either. These kegel exercises helped me a lot These kegel exercises helped me a lot I started these in my second trimester, and haven’t given birth yet, so I can’t say weather or not they do lead to an easier childbirth, but the sets did wonders for a sore lower back and pelvic. Your pelvic floor needs your attention, regardless of how many children you have How To Do Kegel Exercises During Pregnancy GOOD POSTURE Good posture is one of the most essential factors in life. And Martin points out that pelvic rocking is a way to help maintain pelvic mobility, which is I have advised all of my clients over the past 5 years not to do ANY separate kegel exercises/pelvic floor muscle squeezes during their pregnancy if they are active and follow my program. Strengthen pelvic muscles to prevent incontinence in urinating which is a problem that mostly affects 70% of women during pregnancy. One study found an itsy bitsy positive effect, with the kegels-in-pregnancy group being less likely to push for over an hour when compared with women who didn’t do kegels while pregnant. Becoming practiced in these exercises also gives you control over the muscles when it is time to push. Kegel exercises are very useful for pregnant women as they strengthen and tones up the pelvic muscles that support the bladder, uterus and bowels. How to do Kegal Exercises Many women during their pregnancy go through incontinence thanks to the weakened pelvic muscles. The second and final step of pelvic floor Ideally, your pelvic floor is active — both contracting and releasing —throughout all daily activities, from sitting to standing to recruitment during exercise. And Martin points out that pelvic rocking is a way to help maintain pelvic mobility, which is 12/12/2018 · So if you're inhaling and doing a Kegel, when you inhale, the diaphragm is filling the lungs with oxygen, and that does create downward pressure. com. Kegel Exercises In Pregnancy Myth 2 – To Do A Kegal Exercise You Need To Try To Stop The Flow Of Urine. A strong muscle does not have to be tight, so it is important to note the Kegel exercises during pregnancy may help prevent pelvic floor weakness which can occur after childbirth, which can stretch and weaken pelvic floor muscles. The Importance of Kegel Exercises During pregnancy, our pelvic floor muscles weaken. lemonosteopathy@gmail. 12/02/2016 · The benefits of Kegels go beyond just during pregnancy, too. 22/01/2015 · Kegel Exercises for Pregnancy. Benefits Of Kegel Exercise …You can perform pelvic floor exercises (also known as ‘Kegel’ exercises) sitting, standing or lying down, although if you’re sitting you may find it less tempting to squeeze your buttocks. You can help prevent these problems by Managing leaks during and after pregnancy Incontinence during pregnancy is very common and typically caused by a weak pelvic floor muscle that is under additional pressure with a growing baby. Kegel exercises are also recommended after preg-nancy to promote perineal healing, regain blad-der control, and strengthen pelvic loor muscles. Arnold Kegel. The good news is that once the muscles have regained strength through Kegel exercises, the leaking The goal: During the pushing phase of labor, you ideally draw in the deep transversus abdominis, or transverse, muscle and relax the pelvic floor to let the baby out. Be sure to exercise your pelvic floor muscles before, during and after pregnancy. …How to do pelvic floor exercises: close up your bottom, as if you're trying to stop yourself going to the toilet ; at the same time, draw in your vagina as if you're gripping a tampon, and your urethra as if to stop the flow of urine ; at first, do this exercise quickly, tightening and releasing the muscles immediately ; then do it slowly, holding the contractions for as long as you can before 15/03/2019 · Kegel exercise for pregnancy is named after the gynaecologist Arnold Kegel who designed these exercises in order to support the pelvic floor. Approx 90% of them have strong pelvic floor muscles regardless of birthing Interventions. And Martin points out that pelvic rocking is a way to help maintain pelvic mobility, which is 04/07/2020 · Learn WHY we need to do pelvic floor exercises in pregnancy, and then discover HOW we can connect with the 3 different parts of the pelvic floor. But as soon as you’re drawing your 30/04/2020 · Exercise during pregnancy is a good way to keep yourself fit and prepare your body for labor, as well as lower your risk of certain complications. Kegel exercises during pregnancy During pregnancy, most women suffer from problems related to constipation, which can be kept in check by regular practice of kegel exercises. comAdMaternity running clothes, pregnancy yoga, postnatal fitness. Side effects of this situation are leakage of feces and urine 13/06/2012 · We're going to talk you through how to do kegel exercises. These exercises help to deal with urinary incontinence that is a common problem during pregnancy. Sports Luxe · High Quality · Designed For Pregnancy · Maternity ClothesStyles: Pre & Postnatal Fitness, Maternity Sportswear, Pregnancy Exercise TopsKegel Exercises - Kegel 8 - Discover The Kegel8 Rangehttps://www. kegel8. Vaginal birth increases your risk of having pelvic floor issues. These pregnancy …06/02/2020 · Before you do a Kegel exercise, find your pelvic floor muscles by trying to stop the flow of urine mid-stream. And Martin points out that pelvic rocking is a way to help maintain pelvic mobility, which is The Importance of Kegel Exercises During pregnancy, our pelvic floor muscles weaken. How posture changes in pregnancy; The effect of hormonal changes on your body; The cause of pain in pregnancy such as pelvic 22/01/2015 · Kegel Exercises for Pregnancy. This means the kegel muscles are essentially working overtime during pregnancy and can afterwards become weakened and stretched past their …Managing leaks during and after pregnancy Incontinence during pregnancy is very common and typically caused by a weak pelvic floor muscle that is under additional pressure with a growing baby. Pelvic floor muscles are thick and firm layers of muscles that help support your bladder, uterus and bowel (colon), organs that sit in the space within your pelvis, or hip bones. Childbirth can affect the woman’s pelvic floor. Kegel exercises have been …Kegel exercises were invented by Dr. What is this myth about: Many people are told they way to do a Kegel exercise in pregnancy correctly is to sit on the toilet and try to stop the flow of urine. The best …29/08/2018 · And there are plenty of exercises, called Kegel exercises, that you can do to strengthen your pelvic floor and prevent or curb bladder problems during pregnancy. Kegel8 Exercisers for Kegel Exercises Made in Britain · Free UK Delivery Over £50 · Friendly Customer Service · Next Day P&P AvailableHow do kegel exercises help during pregnancy? Kegel exercises are useful even in pregnancy and can play an important role in preventing urinary incontinence after delivery. The best way to strengthen pelvic muscles is with the Kegel exercise, named after Dr. 31/01/2020 · Named after an American Gynecologist Dr. But once you understand how to find your pelvic floor muscles and the steps to perform a Kegel , you can do these exercises …ing these muscles during pregnancy can help you develop the ability to control your muscles during labor and delivery. The Tricky Part of Kegel Exercises During Pregnancy Kegel exercises during pregnancy seem like an easy thing to do but it can be tricky. Maternity Clothes · Sports Luxe · High Quality · Designed For PregnancyStyles: Pre & Postnatal Fitness, Maternity Sportswear, Pregnancy Exercise TopsKegel Exercises - Kegel 8 - Discover The Kegel8 Rangehttp://www. Doing them after giving birth can help with perineal healing and regaining bladder control — both highly desirable outcomes, if you 30/06/2020 · The problem is that it can also affect other muscles in your body, such as the pelvic floor. But once you understand how to find your pelvic floor muscles and the steps to perform a Kegel , you can do these exercises …21/12/2016 · Can I do too many Kegel exercises during pregnancy? While the pelvic floor won’t develop like a bicep muscle, it can still increase or loose strength. Intimate Rose has found an amazing way to take this one step farther and help women keep their pelvic floor muscles healthy, toned, and ready 01/07/2019 · Prenatal and postnatal exercise specialist, Anita Mirchandani, says that the best way to do Kegels is to “focus on breath and timing the movement, the goal is to contract your pelvic floor for 5 30/06/2020 · During pregnancy, Gaither says the exercise is useful to ease backaches and to increase flexibility. So if you understood the importance of this exercise you can start it now. After the baby is born Kegel exercises help to repair and restore the prolapsed uterus faster. Kegel weights or balls, also known as pleasure balls, do the work of Kegel exercise as they are said to strengthen the vaginal muscles, improve bladder control as well as increase sex drive. If you're pregnant or planning to get pregnant, you can start doing pelvic floor exercises immediately. The funny thing about breathing is we do it all day, every day. When you strengthen the muscles when pregnant, you develop the ability to control and relax muscles as you prepare for labor and childbirth. Media last reviewed: 27 February 2017 Media review due: 17 March 2020 How pelvic floor exercises can help with sex. And Martin points out that pelvic rocking is a way to help maintain pelvic mobility, which is Effect of pelvic floor muscle exercise on pelvic floor muscle activity and voiding functions during pregnancy and the postpartum period. Is it true? No. The second and final step of pelvic floor To do the kegel exercises during pregnancy you need to squeeze, hold and release that muscle. Also requiring your toning attention: those muscles in your pelvic area. Childbirth compounds these problems and can do some real damage to the pelvic floor. Also, Kegel exercises aren't helpful for women who unexpectedly leak small amounts of urine due to a full bladder (overflow incontinence). And as if that's not enough, Kegels have …The Best Kegel Balls To Use During Pregnancy. You might need a little help in the beginning with the instructions but the rest of the process is quite easy and straightforward. Do these exercises in the 30/06/2020 · During pregnancy, Gaither says the exercise is useful to ease backaches and to increase flexibility. Influence of a pelvic floor training programme to prevent perineal trauma: a quasi-randomised controlled trial. Kegel exercise is also a great way to exercise after delivery to encourage the recovery of perineal tissues. Kegel exercises can be done within the four walls of your home and without the need of any professional help. And Martin points out that pelvic rocking is a way to help maintain pelvic mobility, which is 02/05/2016 · Kegel exercises during pregnancy During pregnancy, most women suffer from problems related to constipation, which can be kept in check by regular practice of kegel exercises. Strong pelvic muscles are required to …31/01/2020 · Named after an American Gynecologist Dr. But once you understand how to find your pelvic floor muscles and the steps to perform a Kegel , you can do these exercises …Pelvic floor problems are very common, particularly during pregnancy and immediately after childbirth (Luber 2004). The muscles that are strengthened by the Kegel exercises are located in the lower section of the pelvic region and are responsible for holding the pelvic organs in place as well as controlling the flow of urine from the body. 27/04/2020 · Kegel exercises, like other exercises, help strengthen muscles. How To Do Kegel Exercises During Pregnancy GOOD POSTURE Good posture is one of the most essential factors in life. And Martin points out that pelvic rocking is a way to help maintain pelvic mobility, which is 30/06/2020 · The problem is that it can also affect other muscles in your body, such as the pelvic floor. This means the kegel muscles are essentially working overtime during pregnancy and can afterwards become weakened and stretched past their …How to perform Kegel exercises during pregnancy? The Kegel exercises They are quite simple and the best thing of all is that you can do it without anyone noticing and at any time. Trampolines now fill me with fear and when I sneeze I automatically cross my legs. healthynesia. How posture changes in pregnancy; The effect of hormonal changes on your body; The cause of pain in pregnancy such as pelvic . But in that same study, the second (pushing) stage of labor How to do pelvic floor exercises: close up your bottom, as if you're trying to stop yourself going to the toilet ; at the same time, draw in your vagina as if you're gripping a tampon, and your urethra as if to stop the flow of urine ; at first, do this exercise quickly, tightening and releasing the muscles immediately ; then do it slowly, holding the contractions for as long as you can before 22/01/2015 · Kegel Exercises for Pregnancy. How to do How to do pelvic floor exercises correctly; How pelvic floor can help during labour and birth; How does pregnancy affect pelvic floor ; Tips to make pelvic floor happy during pregnancy and after; Women’s Health Osteopath – Karen Lemon karen How to do kegel exercises during pregnancy