Congratulations on your new bundle of joy! Now that you've welcomed your little one into the world, it's time to focus on getting your body back to its pre-pregnancy state. One essential step for postpartum recovery, especially for your pelvic floor health, is practicing kegel exercises. In this article, we'll explore the importance of kegel exercises after birth and guide you through the process to help strengthen your pelvic floor muscles and improve your overall health.
Why are kegel exercises important after birth?
kegel exercises, named after Dr. Arnold Kegel, who first introduced them in the 1940s, are designed to help strengthen the pelvic floor muscles. The pelvic floor muscles play a vital role in supporting your pelvic organs, controlling bladder and bowel movements, and maintaining sexual function. During pregnancy and childbirth, these muscles can become stretched and weakened, leading to problems such as urinary incontinence, pelvic organ prolapse, and decreased sexual satisfaction.
Performing kegel exercises after birth is essential for several reasons:
- Strengthens The Pelvic Floor: Regular kegel exercises help rebuild and restore the strength of your pelvic floor muscles, leading to better support for your pelvic organs and improved bladder and bowel control.
- Prevents & Treats Incontinence: kegel exercises have proven effective in preventing and treating various forms of incontinence by helping restore the strength and function of the pelvic floor muscles responsible for controlling the flow of urine and feces.
- Improves Sexual Function: A strong pelvic floor can lead to heightened sensation during sexual activity, improved vaginal tone, and even stronger orgasms. kegel exercises can help you regain this lost pelvic floor strength and increase sexual satisfaction for both you and your partner.
- Supports Recovery: After giving birth, kegel exercises can facilitate the healing process and assist in your return to regular daily activities.
How to Perform kegel exercises
Before you start doing kegel exercises, it's essential to locate the correct muscles and ensure you're doing them correctly. Here's a step-by-step guide on how to perform kegel exercises after birth:
1. Identify Your Pelvic Floor Muscles
To identify your pelvic floor muscles, try to stop the flow of urine while you're on the toilet. The muscles you engage to do this are the ones you'll be working during kegel exercises.
2. Focus on Technique
Once you've identified your pelvic floor muscles, here's how to perform the basic Kegel exercise:
- Tighten your pelvic floor muscles, as if you're trying to stop the flow of urine or prevent passing gas.
- Hold the contraction for about three to five seconds, then relax for an equal amount of time.
- Repeat the contraction and relaxation cycle 10 to 15 times per session.
3. Establish a Routine
For optimal results, try to perform three sets of kegel exercises daily. Choose a time and place that's comfortable and convenient for you, and try to make it a part of your daily routine, like during your morning shower, while watching television, or before bedtime.
4. Be Patient
It may take several weeks of consistent practice before you see significant improvements in your pelvic floor strength and symptoms. Be patient and don't get discouraged if you don't notice immediate results.
Kegel After Birth Example:
A new mother who experiences urinary incontinence after giving birth might follow this Kegel exercise routine:
- Perform 10-15 Kegel contractions, holding each for 3-5 seconds and relaxing for the same amount of time.
- Complete three sets of the exercises per day: during a morning shower, while watching a TV show, and right before bedtime.
- Track progress in a journal, noting any improvements in incontinence or overall pelvic floor strength.
- Continue the Kegel exercise routine for several weeks or until desired results are achieved.
Taking charge of your postpartum recovery and focusing on strengthening your pelvic floor through kegel exercises is an essential step towards regaining control, improving your quality of life, and boosting your sexual satisfaction. Remember that patience and consistency are key in making progress, and don't hesitate to seek the guidance of a healthcare professional if you need further support. If you found this article helpful, please feel free to share it with other new moms who might benefit from pelvic floor therapy and explore other guides on our website to learn more about pelvic floor health.
