Postpartum Kegel is one of the exercises used to promote episiotomy healing, regain bladder control and strengthen pelvic floor muscles. So how long after giving birth to practice Kegel?
Kegel exercises can be done to strengthen the pelvic floor muscles - the muscles that support the urethra, bladder, uterus and rectum, also known as the "Kegel muscle". The exercises are named after gynecologist Arnold Kegel. Doctors introduced this exercise in the 1940s to help women with incontinence, or good bladder control. These problems women are more susceptible to developing after having a baby.
The best thing about Kegel exercises is that they can be done anywhere, and no one knows you are doing them.
Kegels help tighten up your pubococcygeal (PC) muscle, which is one of the muscles that contract during orgasm. While orgasmic contractions are natural, the firmer your PC muscles, the easier it is for your body to use those muscles for orgasm. Many women when applying Kegels have reached the "top" more easily, and sometimes even "peaked" many times.
When doing Kegel exercises, you will tone your vaginal muscles. Plus, you increase blood flow to the vagina. This is an important factor in sexual arousal. One of the signs of a weak pelvic floor area is a lack of sensitivity around the vaginal opening. Kegels help strengthen your pelvic floor area, make the "girl" more sensitive, and even make the "girl" wetter, making your "love" more warm.
There is nothing to be shy about when couples want a great sex life. But many women do not realize that practicing Kegels every day can greatly improve the "bedroom life". If you've had a baby and the pelvic floor is weak, practicing pelvic spasm will help strengthen the vaginal area and make sex more comfortable. Conversely, if you experience pain during intercourse, regular Kegel exercises can help you learn to relax your pelvic floor.
Another great thing Kegels offers is a boost of your confidence. When you feel good about your body - inside and out - it will give you confidence in life, including sex. As the muscles tighten, you get more excited about sex. Sex and orgasm help release oxytocin into the brain. And you can feel calmer, happier and, of course, more confident.
After laboring, whether with a normal birth or a cesarean delivery , you can start doing kegel exercises for women after normal delivery and by cesarean section, within a few days of giving birth . In case of complications during the delivery of the vagina, ask your doctor for the best advice.
The most common way to identify pelvic muscle is to try to stop the urine flow midway. This tightening method is the basic step of the Kegel exercise. Let the muscles work and continue the flow of urine and you will feel more clearly where the Kegel muscle is.
Note: you should not use the method of stopping urination in the middle as a kegel exercise for women after giving birth. Practicing Kegel while urinating can be counterproductive and weaken your muscles.
You should feel the tightening of the muscles and the pelvic floor moving upward. When you do the kegel exercises for your postpartum mother, relax and you should feel the pelvic floor move again. Make sure to wash your hands well before placing your finger in the vagina.
If you're still having trouble identifying your Kegel muscle, place the mirror under your perineum. This is the area that is surrounded by the skin between the vagina and anus. Then, tighten and then release the pelvic floor muscles. After each contraction, the Kegel muscle will contract, so you can easily identify it.
Don't drink too much water before exercising.
Focus only on tightening the pelvic floor muscles.
Choose a comfortable position. At first, you can lie down, then switch to sitting when you get used to.
Don't strain or hold your breath, and keep your abdominal, butt and thigh muscles relaxed.
Kegels should not be exercised while on the toilet, except for locating muscles. Frequent disruption of urine flow can cause a urinary tract infection.
Sit or lie down, if lying down, you can bend your knees. Relax your muscles from the pelvic area to your feet. Slowly tighten the Kegel muscles for 2-3 seconds and then relax for 2-3 seconds. Repeat 5 times.
As you get used to it, gradually increase your exercise level to 5 seconds, 10 seconds through each week of exercise. Once you have reached 10 seconds, increase the number of repetitions to 7 then 10 times. Note: the longer you squeeze the muscles, the more relax you will be. For example, if you squeeze for 10 seconds, relax your muscles for 10 seconds.
When you reach the level of 10 repetitions, each 10 seconds means your Kegel muscle group is very tight. To reach this level you will need to work out gradually over several weeks.
The "pull-in" keygel is a variation of postpartum kegel exercises. To do this exercise, stretch your glutes and bring your legs up, pointing the soles of your feet inward. Hold this position for 5 seconds, then release. Repeat the same movement for 10 times.
Kegel "pull-in" method
There are many types of postpartum Kegel exercises for women to use. However, keep in mind that the most important thing is choosing an exercise that's right for you. Plus, practicing the technique correctly and regularly will bring great results. Combining postpartum Kegel exercises with other exercises like yoga will be great for your physical and mental health.
See more:
Can exercise help reduce postpartum depression?
Postpartum exercise the wrong way, the bigger the belly!
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