The Kegel exercises they are exercises to strengthen the muscles of the pelvic floor. The pelvic floor is a part of the body quite unknown but very important for pregnant women as actively intervenes during pregnancy and childbirth. Also tone it is essential to have a good birth and to prevent urinary incontinence, both during and after pregnancy.
The pelvic floor is composed of a group of muscles and ligaments as a hammock located in the bottom cavity of the abdomen that hold the bladder, uterus and rectum.
In the video, Laura García, champion of the world of Fitness shows us how to do Kegel exercises. But do not believe that we need to be an expert in fitness, they are very easy to do exercises. Find maternity shoes on Youremailverifier.com.
No need to wear sportswear or take too much time. Kegel exercises can be practiced at any time of the day, in the car, at home, at work, in the shower … basically consist of contract and contain the muscles of the pelvic floor combining contractions with breathing. Once you authenticate the muscles, the rest is easy.
They are exercises that if repeated several times a day give very good results. Even to give greater flexibility to the area contribute to prevent episiotomy and tears in childbirth.
Puerperium: Normal Evolution of the Post-partum Period
The puerperium is the period that begins after the expulsion of the placenta or dequitadura and if it lasts for about 6 to 8 weeks after the birth.
The post corresponds to the post-partum period, which begins after the expulsion of the placenta or dequitadura and lasts about 6 to 8 weeks. This period corresponds to the return of the organ players of the woman to her pre-gravid and ends when it returns the ovulation.
In women who do not breastfeed, the general rule is that ovulation returns in the period of 6 to 8 weeks after the birth. In women who breastfeed, this can keep for 6 to 8 months, depending on the frequency of feedings.
During the puerperium the woman goes through several hormonal changes, physical and emotional in a short space of time.
Can be divided into 3 main phases:
- Immediate: since the first 2 hours until the 10th day;
- Late: between the 11th and the 42nd day;
- Remote: from the 43rd day.
In this period the woman is called mothers of newborns and will recover, adapt psychologically to the new routine, to start breastfeeding and to establish the relationship mother-son.
About 6 weeks after the birth, the woman should have a consultation for the revision of the postpartum period, where the obstetrician or gynecologist will check if the uterus is healing properly and that there are no negative changes.
THE FIRST FEW HOURS AFTER BIRTH
In the first hours after birth is encouraged to early mobilization (6-8 hours) of mothers of newborns:
- To decrease the risk of abnormal thromboembolic;
- To improve the transit intestinal;
- To facilitate the physical recovery;
- To contribute to the well-being of the woman.
The length of hospital stay is different depending on the type of delivery. If it is a normal delivery or eutócico, the duration of hospitalization is of about 48 hours. If caesarean section is usually added a day or 72 hours of hospitalization.
During the stay in the hospital is important to the surveillance of mothers of newborns in order to detect possible changes such as internal bleeding or infections due to the permanence of the remains of the membranes and placenta in the womb.
RECOVERY OF THE BODY AFTER CHILDBIRTH
After delivery and expulsion of the placenta the woman’s body recovers through hormonal changes going back to its status before the pregnancy.
During pregnancy, the uterus increases approximately 30 to 40 times its normal size. The involution corresponds to its return to its normal size. This happens at a rate of 1 to 2 inches per day for about 5 to 6 weeks.
During breastfeeding it is normal for the occurrence of uterine contractions. These contractions occur due to the hormone oxytocin, which has no effect on lactation and uterine involution.
To that the the uterus involua favorably it is important to keep the bladder more empty as possible, as such it is recommended to urinate from 2 in 2 hours.
Initially soft and painless, the breasts will increase in size after birth and begin to segregate the first food of the baby, the colostrum. The colostrum looks watery and it comes out in little quantity but it is very rich in proteins and antibodies. This is important to protect the baby against infections while their immune system is still immature.
About 2 to 3 days after delivery starts-the descent of the milk. This phenomenon corresponds to the beginning of milk production by a woman’s body and can make the breasts become tense and painful. In the case of does not occur properly the emptying of the breasts, the milk will become trapped causing breast engorgement, and may evolve negatively and cause infection in the breast and fever.
After birth the walls of uterine begin to flake, causing the release of a vaginal discharge. This discharge will evolve over the course of 3 to 6 weeks, presenting different features:
- Hemáticos: color bright red in the first 2 to 4 days;
- Sero-hemáticas: the intensity of the red color and the amount of loss will gradually;
- Serous: about 7 days after birth will become whitish or yellowish.
These losses of blood are completely normal and are becoming increasingly reduced with the passage of time.
The urinary incontinence is described with a will in sudden and uncontrollable urination. During the postpartum is normal to occur some urine leakage, which can cause embarrassment. This happens due to the decrease of the strength of the muscles of the pelvic region.
This situation typically reverses about 3 months after the birth. To speed up this process it is advised to perform the Kegel exercises:
- Contract the pelvic muscles (as if you were to prevent a micturition);
- Maintain the contraction for 5 seconds;
- Relax the muscles, exhaling slowly;
- Repeat the sequence 10 times. several times throughout the day.
These exercises can and should be conducted several times throughout the day.
Often, during childbirth, is performed situation which is an incision made in the perineum to assist in the passage of the baby. This incision causes pain and discomfort during the postpartum period.
There are some measures that can help decrease discomfort and to assist in the positive development:
- Shower daily;
- Avoid immersion bath;
- Put ice in the perineal region several times a day in the first 2 to 3 days;
- Avoid being many hours in the same position;
- Lie down, preferably from the side;
- In the case of an evacuation should be carried out hygiene perineal;
- Regularly change the sanitary napkin.
Normally the points of the situation are absorbable.
The hemorrhoids are dilated veins and protruding inside and around the anus and rectum that can bleed or not. May arise during the pregnancy or during the phase expulsiva of birth.
To help decrease the pain and discomfort associated with the presence of hemorrhoids can:
- Eat plenty of water;
- Increase the intake of fiber;
- Apply ice several times a day.
In the case of persistence of pain and discomfort it is advised to seek the doctor.
SURGICAL WOUND ABDOMINAL
If the birth is by caesarean section, an incision is made the abdomen just above the pubic bone.
The surface usually it heals after 1 to 2 weeks. The wound resulting from the incision in the uterus takes about 5 to 6 weeks to heal.
Recommendations for the recovery of the abdominal wound:
- Avoid efforts;
- Use strap postpartum.
EMOTIONAL RESTORATION IN THE POSTPARTUM PERIOD
At the moment he is born a baby, is born also a mother. The life of the mother is to be exclusively focused on the baby and their well-being. There are several new situations that require a rapid adaptation of the mother, as breastfeeding in free time, or the hours without sleep. This effort to fast adaptation can cause:
- Physical exhaustion;
- Change of body image;
- Decreased sexual desire;
- Post-partum depression.
During this period it is normal to feel emotions such as joy, sadness, fear, failure or distress. At this point it is fundamental the support of the family.
TIPS FOR THE EMOTIONAL RESTORATION OF WOMEN
- Keep baby close and get to know him;
- Breastfeed your baby to help establish the emotional bond;
- Share the feelings;
- Arrange some time for herself.