How To Do Kegel Exercises After Birth

If you've recently given birth, you may be wondering how to get your pelvic floor muscles back in shape. Kegel exercises are a great way to strengthen your pelvic floor and improve bladder control. In this step-by-step guide, we'll explain how to do kegel exercises after birth, as well as some tips and answers to commonly asked questions.

Table of Contents

• What Are Kegel Exercises?
• Why Do Kegel Exercises After Birth?
• How to Do Kegel Exercises After Birth
• Tips for Successful Kegel Exercises
• Solution for Kegel Exercises After Birth
• FAQ About Kegel Exercises After Birth
• Pros and Cons of Kegel Exercises After Birth

What Are Kegel Exercises?

Kegel exercises are simple, discreet exercises that involve contracting and relaxing the muscles of the pelvic floor. These muscles support the bladder, uterus, and bowel, and can become weakened after pregnancy and childbirth. Kegel exercises can help strengthen these muscles and improve bladder control.

Why Do Kegel Exercises After Birth?

Pregnancy and childbirth can cause significant strain on the pelvic floor muscles. The weight of the baby during pregnancy, as well as the stretching and tearing of the muscles during delivery, can weaken the pelvic floor. This can lead to problems such as incontinence, prolapse, and decreased sexual sensation. Kegel exercises can help strengthen the pelvic floor muscles and improve these issues.

How to Do Kegel Exercises After Birth

The first step in doing kegel exercises is to locate the muscles you'll be working. The pelvic floor muscles are the ones you use to stop urine flow midstream. Once you've located these muscles, follow these steps:

1. Contract your pelvic floor muscles. This involves squeezing the muscles as if you're trying to stop urine flow.
2. Hold the contraction for 5 seconds.
3. Relax the muscles for 5 seconds.
4. Repeat the contraction and relaxation 10-15 times in a row.
5. Do 3 sets of 10-15 repetitions per day.

It's important to note that you shouldn't use your abdominal, leg, or buttock muscles while doing kegel exercises. Focus solely on contracting and relaxing the pelvic floor muscles.

Tips for Successful Kegel Exercises

Here are some tips to help you get the most out of your kegel exercises:

• Make kegel exercises a habit by doing them at the same time every day.
• Try different positions, such as lying down, sitting, or standing.
• Breathe normally while doing kegel exercises.
• Don't hold your breath or tighten your stomach or thigh muscles.

Solution for Kegel Exercises After Birth

If you're having trouble with kegel exercises, there are products available that can help. Kegel exercisers, vaginal weights, and pelvic floor physical therapy can all be effective solutions for strengthening the pelvic floor muscles.

FAQ About Kegel Exercises After Birth

When can I start doing kegel exercises after birth?

You can start doing kegel exercises as soon as you feel comfortable after delivery. However, it's important to talk to your doctor or midwife first.

How long does it take to see results from kegel exercises?

It can take several weeks or months of consistent kegel exercises to see results. However, many women notice an improvement in bladder control within a few weeks.

Can men do kegel exercises?

Yes, kegel exercises can be beneficial for men as well. They can help improve bladder control and sexual function.

Pros and Cons of Kegel Exercises After Birth

Pros

• Can improve bladder control
• Can improve sexual function
• Can prevent prolapse

Cons

• May take several weeks or months to see results
• May be difficult to locate the pelvic floor muscles at first

Overall, kegel exercises are a safe and effective way to improve pelvic floor strength after childbirth. With a little practice and consistency, you can regain control of your bladder and improve your overall quality of life.