Welcoming a new baby into the world is a joyous and life-changing event. However, childbirth can also have a significant impact on a woman's pelvic floor muscles. As a new mom, it's essential to reclaim control and strength in this area to improve overall health and well-being. In this article, we'll explore the importance of kegel exercises after giving birth, the correct technique, and provide a realistic schedule to help new moms regain their pelvic floor muscle strength.
Why are kegel exercises Important After Birth?
Pelvic floor muscles play a vital role in a woman's body, supporting the bladder, bowel, uterus, and maintaining urinary and bowel control. Pregnancy and childbirth can cause these muscles to stretch and weaken, which can result in urinary incontinence, reduced sexual satisfaction and even pelvic organ prolapse in severe cases. kegel exercises help to restore muscle strength and function to the pelvic floor, assisting in recovery and preventing further complications.
What are kegel exercises?
kegel exercises focus on contracting and relaxing the pelvic floor muscles, which involves tightening them as though you're trying to stop the flow of urine or prevent passing gas. They can be performed while sitting, standing or lying down and should not involve any movement of the buttocks, thighs or abdominal muscles.
Identifying the Pelvic Floor Muscles
Before beginning kegel exercises, it's important to identify the correct muscles to target. To find these muscles, practice stopping your urination midstream or tightening your anus as if holding in gas. When you feel the correct muscle contraction, you know you're engaging the pelvic floor muscles.
Proper Technique for kegel exercises
- Empty your bladder completely before you start.
- Begin by contracting the pelvic floor muscles for 3-5 seconds.
- Relax the muscles for the same amount of time you were contracted, usually 3-5 seconds.
- Repeat the process 10-15 times per session.
- Perform at least 3 sessions per day, preferably spread throughout the day.
Remember to breathe normally and focus on contracting only the pelvic floor muscles. Do not strain or tense your buttocks, thighs, or abdominal muscles during the exercise.
Realistic Kegel Exercise Schedule After Birth
As a new mom, it's essential to give your body time to heal before starting any exercise routine, including Kegels. Generally, it's safe to begin kegel exercises 6-8 weeks postpartum, after your doctor has given you the clearance to resume physical activity.
Kegel Exercise After Birth Example:
A suitable Kegel exercise plan for new moms could look like this:
- Weeks 1-6 Postpartum: Focus on the overall healing of your body and allow it to rest. Do not perform any kegel exercises during this time.
- Week 6 Postpartum: Begin with 5-10 Kegels per session, three times per day. If you experience any pain, cease the exercise and consult your healthcare provider.
- Week 7-8 Postpartum: Increase to 10-15 Kegels per session, three times per day.
- Month 3 Postpartum and Beyond: You can gradually increase the duration of each contraction and the number of repetitions. Aim for a goal of 20 Kegels per session, three times per day.
Remember to be patient with your progress and allow your body to heal at its own pace. Consistency is key when it comes to performing kegel exercises correctly.
Reclaiming your pelvic floor strength after giving birth is an essential part of the postpartum healing process. kegel exercises can help provide a strong foundation for preventing complications and improving overall health and well-being. Follow the guidelines provided in this article to incorporate Kegels safely into your post-birth routine. Your pelvic floor muscles will thank you! If you found this article helpful, share it with fellow moms and browse our collection of pelvic floor therapy guides for additional resources.
