Kegel exercises strengthen the muscles of your pelvic floor. These muscles support the uterus, bladder and bowel.

Strong pelvic floor muscles may make you more comfortable as you are closer to delivering your baby. You may be less likely to develop urine leakage which is common near the end of pregnancy.

How do you do Kegel exercises?

1. To find the right muscles for this exercise, try to stop the flow of urine while you are going to the bathroom. If you are able to stop the flow of urine, you have found the right muscles.
2. You can do this exercise when you are sitting, standing or lying down.
3. Do this exercise when you bladder is empty.
4. Contract the muscles. Hold the contraction for the count of three. Then relax for the count of three. Repeat this 10 times.
5. Repeat # 4 three times during the day.
6. Increase the length of time you hold the contracted muscles slowly until you are able to hold it for a count of ten. Then relax for a count of ten.
7. Try not to hold your breath while you are doing these exercises.

For More Information on Your Pregnancy

Contact the Health Unit to speak with a public health nurse. In Clinton and area call 519.482.3416 or toll free 1.877.837.6143. Residents in northern communities in the County can contact a public health nurse in Wingham at 519.357.4993.