Congratulations on your new bundle of joy! As a new mom, your body has undergone significant changes throughout pregnancy and childbirth. As you navigate through this postpartum period, it's essential to prioritize your own health and wellbeing. One crucial aspect of postpartum recovery is pelvic floor health. In this article, we will delve into the importance of postpartum kegel exercises and how they can help you regain strength and confidence in your pelvic region. So let's get started on your journey to better pelvic floor health.
Understanding the Pelvic Floor and its Importance
The pelvic floor is a group of muscles and ligaments that support the pelvic organs, including the uterus, bladder, and rectum. It plays a vital role in preventing incontinence, supporting the uterus during pregnancy, and maintaining proper posture.
During pregnancy and childbirth, the pelvic floor muscles can be stretched and weakened, which may lead to issues such as urinary incontinence, pelvic organ prolapse, and sexual dysfunction. Incorporating kegel exercises into your postpartum routine can help restore and strengthen these muscles, improve their function, and prevent future complications.
What are kegel exercises?
kegel exercises, named after Dr. Arnold Kegel, are a series of contractions and relaxations of the pelvic floor muscles. They target the pubococcygeus (PC) muscles, which are responsible for holding the pelvic organs in place and controlling urine flow.
Benefits of Postpartum kegel exercises
- Strengthen pelvic floor muscles, which can contribute to improved bladder and bowel control.
- Help prevent pelvic organ prolapse, a common issue faced by women who have given birth.
- Improve sexual function and pleasure by increasing muscle tone and vaginal tightness.
- Expedite recovery after vaginal delivery by promoting blood circulation and reducing swelling.
- Help maintain proper posture by providing core support.
How to Perform kegel exercises
Before incorporating kegel exercises into your routine, it's important to know how to do them correctly. Here are some steps to guide you:
- First, identify your pelvic floor muscles. To do this, try stopping your urine flow midstream. The muscles you use to do this are your pelvic floor muscles. However, don't make a habit of practicing Kegels while urinating, as it can weaken the muscles and increase the risk of urinary tract infections.
- Once you have identified the right muscles, you can perform Kegels anywhere and anytime. To do a Kegel exercise, tighten your pelvic floor muscles, hold the contraction for 5 seconds, then relax for 5 seconds. Repeat this 10 times per session, working up to four sessions a day.
- Maintain proper form during kegel exercises. Keep your thighs, buttocks, and abdomen relaxed and focus solely on contracting your pelvic floor muscles. Also, ensure that you are not holding your breath during the exercise.
- As you progress, you can gradually increase the duration of the contractions and relaxations up to 10 seconds each, but be careful not to overdo it.
Postpartum kegel exercises Example:
For a new mom trying to incorporate postpartum kegel exercises into her daily routine, a realistic example may look like this:
- Start with a morning session of 10 kegel contractions, holding each contraction for 5 seconds and relaxing for 5 seconds between each one.
- Throughout the day (e.g., while breastfeeding, watching TV, or showering), complete three more sessions of 10 kegel contractions.
- Gradually increase the duration of each contraction and relaxation until you reach 10 seconds each.
- Be consistent and patient, as it may take several weeks to see improvement in pelvic floor strength.
We hope that this article has given you a solid understanding of postpartum kegel exercises and their importance for pelvic floor health. By incorporating these exercises into your daily routine, you are taking a proactive approach to your wellbeing and ensuring a smoother postpartum recovery. So, start practicing your kegels today and enjoy the benefits they can bring. And remember, you're not alone on this journey - feel free to share your experiences and tips with others while exploring our other helpful guides on pelvic floor therapy. Together, we can support and empower one another as we work towards better pelvic health.
