The Benefits Of Pelvic Floor Muscle Exercises Post Pregnancy: Kegel’s Exercises

In women, there are three openings through the pelvic floor, the anus (back passage), the vagina (birth canal), and the urethra (bladder outlet). The pelvic floor muscles fail to effectively support these openings if they weaken or get damaged. Strengthening these muscles can help treat accidental urine leaks (urinary incontinence), pelvic organ prolapses, and reduce the discomfort during sex.

Prevents those little leaks after childbirth:

As your muscles have gone through so much exertion during childbirth, the muscles tend to become weak and loosen their elasticity. If you keep practicing Kegel’s exercises then it will help in strengthening or tightening the uterine muscles and prevent those unwanted leaks while coughing and sneezing.

Heal Pelvic Muscles:

Kegel’s help in increasing blood circulation and will help in healing perineal muscles faster. It will also help in stimulating the growth of new muscle tissues which will ensure the healing of those muscles which might have torn during childbirth.

Get back in shape:

Kegel’s will definitely help you to get back in shape post-pregnancy. You will regain your pre-baby shape and fitness faster. It will also help with vaginal muscle toning.
Kegel’s not only affected during or post-pregnancy but it is also beneficial throughout your lifetime.

Pelvic floor muscle exercise

Pelvic floor muscle exercises can be done anywhere – while sitting, standing, or lying down. Begin by emptying your bladder.

1. Tighten your pelvic floor muscles and hold the position for a count of 10.

2. Now relax your pelvic muscles completely for a count of 10.

3. repeat this exercise daily 3-5 times for 10 repetitions each (morning, afternoon, and night).

To understand better, the next time you have to urinate, start to go and then stop. Try feeling your vaginal muscles, bladder, or anus get tighter and move up during this process. These are the pelvic floor muscles. You know your exercise is rightly done if you can feel your muscles tighten. Refrain from doing this exercise every time you urinate. Once you can comfortably identify the muscles, perform the exercises while seated, but NOT when you are urinating

Squats:

Stand up tall with your feet roughly shoulder-width apart. Hold your arms at shoulder level in the front. Gradually lower your backside by bending your knees and pushing your hip portion back as far as possible. Your weight should be on your heels. Hold the position for a couple of seconds and then gradually return to the starting position. You can do squats while taking support from the wall and chair.

Bridge :

The bridge is an excellent exercise for your glutes. It leads to activation of the pelvic floor muscles when the exercise is done right.
Lie down on your back and make sure to keep your knees bent and hip-distance apart, and the soles of your feet planted firmly on the floor. Walk your heels back as close to your buttocks as possible and then lift up your hip, hold it for some seconds as per your convenience and then relax down.

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