Welcoming a new baby into your life often means many changes, but it's also an important time to pay attention to the needs of your own body. After giving birth, your pelvic floor muscles may have weakened, and kegel exercises can be an effective way to help you regain strength and control. In this article, we'll explore the benefits of kegel exercises postpartum, and provide you with a step-by-step guide to help you get started on the road to a stronger pelvic floor.
The Importance of kegel exercises Postpartum
After giving birth, your pelvic floor muscles may have become stretched and weakened, which can lead to issues such as urinary incontinence, decreased sexual sensation, and pelvic organ prolapse. kegel exercises can help to:
- Strengthen your pelvic floor muscles
- Improve bladder control and prevent urinary incontinence
- Support pelvic organs and prevent pelvic organ prolapse
- Aid in recovery from childbirth, including helping to heal perineal tears
- Improve sexual function and sensation
How to Perform kegel exercises
Locating the Pelvic Floor Muscles
Before you start doing kegel exercises, it's essential to know how to locate and identify the pelvic floor muscles that you'll be working on. Here's how:
- Try stopping your urine flow mid-stream. The muscles you're using to do this are your pelvic floor muscles.
- Imagine that you're trying to stop yourself from passing gas. The muscles used in this action are also part of your pelvic floor.
Once you've identified these muscles, it's important not to perform kegel exercises while urinating, as this can lead to incomplete emptying of the bladder and increase the risk of urinary tract infections.
Performing the Exercises
Follow these steps to perform kegel exercises effectively:
- Find a comfortable position, such as sitting or lying down.
- Contract your pelvic floor muscles as if you're trying to stop urination or prevent passing gas.
- Hold this contraction for up to 10 seconds, then relax for at least 10 seconds.
- Repeat this process for 10 to 15 repetitions, aiming for at least three sets per day.
It's important to breathe normally and avoid tensing your abdominal, buttock, or thigh muscles during the exercises.
Progressing Your kegel exercises
As your pelvic floor muscles become stronger, you can gradually increase the intensity and duration of your exercises. This can be done by:
- Lengthening the contraction time to 15 or 20 seconds
- Increasing the number of repetitions per set
- Incorporating kegel exercises into other activities, such as during a workout or while driving
- Using a pelvic toner or Kegel exercise device to provide additional resistance
kegel exercises Postpartum Example:
Jane is a recent new mom who is experiencing some urinary incontinence since giving birth. She locates her pelvic floor muscles by stopping her urine flow mid-stream and by imagining stopping gas. Sitting comfortably, Jane contracts her pelvic floor muscles and holds the contraction for 10 seconds. She then relaxes for 10 seconds and repeats this process for a total of 10 repetitions. Jane performs three sets of these exercises daily to help improve her pelvic floor strength and control, gradually increasing the contraction time and repetitions as she progresses.
Achieving a stronger pelvic floor through kegel exercises postpartum not only helps with physical recovery but also provides long-term benefits to your overall health, wellbeing, and confidence. Don't hesitate to share this article with other new moms who may be facing similar challenges, and explore our other guides on Pelvic Floor Therapy for additional support and information on improving your pelvic health. By building and maintaining a strong pelvic floor, you can empower yourself to live a more fulfilling and active life after childbirth.
