I can do at least 50 but I'm still peeing on myself. WTH?! I've had a cold with cough the last week. Almost every time I cough or sneeze I pee on myself, even if I've just emptied my bladder. I think I'm going to have to get some Depends.
Kegels, kegels, kegels
My understanding is that kegels strengthen voluntary muscles, which you can't control when you sneeze. The muscles that keep you from peeing when you sneeze are involuntary (sphincter muscles) and when they are weak there's nothing you can do to keep from peeing when you sneeze/cough.. etc.
Supposedly there are things you can do that strengthen your pelvic floor, including those involuntary muscles. Lunges were one I remember, but I'm not sure how great those would be while prego. Jumping on a mini trampoline for a few minutes a day is supposed to help too.
One way you can tell if you need to strengthen those involuntary muscles is if you can't help but pee a little in the shower. The warm water relaxes the voluntary muscles...
I'll have to see if I can find where I read about this because it made a lot of sense when I read it. =)
This article talks about what no5no5 mentioned. I think it sounds pretty convincing...
Really? How funny; I've always heard that squatting is extra important in pregnancy. I mean, maybe squatting and jumping up twenty times in a row while holding a huge weight might not be a good idea, but just assuming the position a few times a day is fine, I think. Maybe I'm just biased, though, because I squat as a regular part of my routine, and I don't even think of it as exercise.
Oh, interesting. I had always thought it was the opposite. I've been told over and over that kegels would help with incontinence. I will read that link. Thanks. Though I can't do squats now. From what I understand, that's the one big no no in exercise while pg. Especially since I haven't been exercising regularly, I'm not going to start doing squats now.
I've never heard that either, I've heard that squatting is really important. There are times where you don't want to be doing deep squats, like if your baby is malpositioned (because you don't want baby to get engaged in a bad position), but otherwise gently incorporating squats into your daily routine is a good idea, and can be especially helpful during the birth. You don't have to do anything in addition to squatting, you don't have to hold weight or anything while doing it, just start squatting instead of bending down to pick something up, squat to tie your shoes, etc. It's not a high-impact exercise, and it's not intense cardio, so I can't imagine why it would be contraindicated, unless you have hip problems or something...
squatting is absolutely good to do during pregnancy (strengthens muscles, loosens ligaments, improves pelvic flexability), as is sitting cross leggged (criss cross applesauce!) (on the floor for example) This helps to align the pelvis and encourage better back posture. BUT do avoid deep squatting near the end of your pregnancy if you don't know that baby is head down - once s/he's head down, go for it!
I think I will quit worrying about kegels and try more squating.
Yoga squats are more the technique that's recommended I think. If you do a google search for prenatal yoga squats that should give you an idea. I don't think it's recommended if you have issues with SPD since spreading your legs can aggravate it, but otherwise it's really good for pelvic wall toning.
any squatting position is the most tortuous, excruciatingly, painful position you could possibly be in when you have Pubic Symphasis Diastasis. I guess I am doomed to pee my pants for eternity. Well not really eternally. Just while pregnant. It's crazy how things change during the time between pregnancies. I'm interested to see if it works if any of you ladies try it. Squats might be an option for me, after delivery of course when my pelvis isn't crooked and wobbling.
I peed myself every time I threw up during my last pregnancy, same with sneezing. My mw told me to not do kegel exercises before the birth as you need a relaxed pelvic floor. After the birth nothing really helped and after going to physical therapy with this terrible pelvic floor exercise machine and no improvement an osteopath saved me. He told me my bladder was slightly out of place dislocated by the growing uterus. He did some manipulations and suddenly it was all no problem. This pregnancy I have peed myself one time with a very full bladder throwing up.
I am just saying it might not be what you think it is!
That's the one I have. I can't do kegels while squatting. I can do lots other times.
I've had this ever since giving birth to my 2nd child. It just gets way more pronounced when I'm pregnant. Nothing I've done in between pregnancies helps, either. I wish I could afford to go back to a chiropractor but I don't have any money for that right now and my insurance won't cover it. Hopefully, the squatting will help.
I'm a full-time prenatal yoga teacher, studying this stuff for years! When someone has stress incontinence from pregnancy, Kegels don't do it. In my opinion, they're helpful, as are yoga squats for most people.
But what is *really* *really* helpful is seeing an expert! Find a physical therapist who specializes in pelvic floor issues, or women's health. Here in New england, we're fortunate to have a list of specialists, and I tell all the postpartum moms I work with about this. People are embarrassed to mention this in person, so I just automatically offer the info on my website, etc. for my students. ANd I let people know this tidbit -- in parts of Europe, it is the norm to automatically give 6 weeks of PT to a new mom to help her with her pelvic floor, pelvis and hips, back, etc.
Most of us need help after carrying and birthing a baby. It's probably not going to be fixed by a few lifts every few days.
Good luck everyone!