If you are a new mom you might be wondering when to start pelvic floor exercises after birth Pelvic floor exercises also known as Kegels are essential for postpartum recovery especially if you had a vaginal delivery In this article we will discuss how soon you can start pelvic floor exercises after giving birth how to do them and their benefits .
If you are a new mom, you might be wondering when to start pelvic floor exercises after birth. Pelvic floor exercises, also known as Kegels, are essential for postpartum recovery, especially if you had a vaginal delivery. In this article, we will discuss how soon you can start pelvic floor exercises after giving birth, how to do them, and their benefits.
Table of Contents:
How to do Pelvic Floor Exercises
Pelvic floor exercises are simple to do, and you can start doing them as soon as you feel comfortable after delivery. Here's how:
- Find your pelvic floor muscles: The first step is to locate your pelvic floor muscles. These are the muscles that support your bladder, uterus, and rectum. To do this, imagine that you are trying to stop the flow of urine midstream. The muscles you use to do this are your pelvic floor muscles.
- Contract your pelvic floor muscles: Once you have located your pelvic floor muscles, contract them for about 5 seconds. You should feel a lifting sensation in your pelvic area. If you are not sure if you are doing it right, you can use a mirror to see if your anus moves upward.
- Relax your pelvic floor muscles: After holding the contraction for 5 seconds, release your muscles for 5 seconds. This is one set. Repeat this exercise for 10 sets, three times a day.
Tips:
- Make sure you are not holding your breath while doing the exercise.
- Do not overdo it. Start slowly and gradually increase the number of sets and repetitions.
- Do not tense your thighs, buttocks, or abdomen while doing the exercise.
Benefits of Pelvic Floor Exercises
Pelvic floor exercises have several benefits, including:
- Reducing the risk of urinary incontinence and pelvic organ prolapse
- Improving sexual function and pleasure
- Speeding up postpartum recovery
- Reducing the risk of developing hemorrhoids
Pros and Cons:
Like all exercises, pelvic floor exercises have their pros and cons. Here are some of them:
Pros:- Easy to do
- Can be done anywhere
- Helpful for postpartum recovery
- Results may take time to show
- Not suitable for everyone
FAQs
Here are some common questions about pelvic floor exercises:
Q. Can I start doing pelvic floor exercises during pregnancy?A. Yes, you can. In fact, doing pelvic floor exercises during pregnancy can help reduce the risk of urinary incontinence and make childbirth easier. Q. How soon can I start doing pelvic floor exercises after a C-section?
A. You can start doing pelvic floor exercises as soon as you feel comfortable after a C-section. However, make sure to check with your doctor first. Q. How long should I do pelvic floor exercises?
A. You should do pelvic floor exercises for at least three months after childbirth. However, you can continue doing them for as long as you want.
In conclusion, pelvic floor exercises are essential for postpartum recovery, and you can start doing them as soon as you feel comfortable after childbirth. They are easy to do, and you can do them anywhere. If you have any concerns or questions about pelvic floor exercises, make sure to talk to your healthcare provider.
