Kegel Method After Childbirth

Postpartum Kegel exercises

As the heroine of a famous movie said about her childbirth: “Try to push something the size of a pumpkin through an opening the size of a lemon!” Naturally, after such a process, the organs directly involved cannot remain in their previous shape. Every woman wants them to return to or at least approximate the desired parameters and sensations as soon as possible. Gynecologist Kegel, who developed the legendary method of strengthening the pelvic floor muscles, comes to the rescue. Kegel exercises postpartum are exactly what every woman needs.

Kegel muscles – where are they?

These are muscle groups naturally designed for intimate processes, so they are not much involved in everyday life events and are practically unnoticeable. However, their loss of elasticity immediately affects the quality of life. This is especially felt after childbirth. This group includes muscles that support the organs of the pelvis:

• internal reproductive organs;
• bladder;
• rectum.

Their location is between the pubic bone and the coccygeal, and their tone affects not only labor activity but also sexual relationships, as well as such a vital process as the elimination of waste products from the body. Important reasons to pay attention to them, right?

What problems can Kegel exercises solve after childbirth?

Exercises that strengthen the pelvic floor muscles are beneficial not only for those who have recently given birth but also for all healthy women and even men. Their role in the postpartum period is especially relevant. Correct and regular practice of Kegel exercises for women after childbirth helps to:

• prevent blood stagnation and promote faster uterine cleansing;
• facilitate uterine contractions and its return to the original state;
• restore the elasticity of tissues stretched during pregnancy and childbirth;
• combat pelvic organ prolapse and issues with incontinence;
• quickly return and maintain libido at a vibrant level;
• improve the quality of sexual interaction;
• reduce the risk of inflammations.

Postpartum Kegel exercises can be easily practiced at home and take no more than 10-15 minutes.

Kegel Exercises After Childbirth: When Can You Do Them and Who Should Avoid Them?

Young mothers wonder when they can start Kegel exercises after childbirth? Almost immediately, as soon as the desire arises, if there were no tears and everything went naturally. Feeling good and absence of pain and discomfort are excellent criteria for starting the exercises.

Kegel exercises are considered completely harmless. However, when it comes to a new mother, it is necessary to act very carefully and cautiously because the impact on the pelvic floor muscles as a result of Kegel exercises after childbirth can be quite active. Doctors warn of several contraindications for postpartum exercises to reduce the uterus.

1. If an inflammatory process has flared up in any pelvic organ, these muscles should not be trained. Cystitis, urethritis, vaginitis, etc. are no exception.
2. After a cesarean section, suturing, or other surgical intervention, operational incisions must first completely heal. Only a doctor should determine the notion of ‘completely’.
3. If a miscarriage occurs or if there was a premature birth, do not stress the pelvic floor with additional exercises early on.
4. Kegel exercises are contraindicated for women with oncology and cardiovascular problems.

However, breastfeeding is not a contraindication at all, it’s just better to choose exercise times after the baby has eaten.

Kegel exercises after childbirth: how to perform them correctly?

Before starting recovery, you need to feel these muscles. A description or even a picture may be of little help; physical sensations take priority. Kegel muscles are easiest to identify… while sitting on the toilet. If you interrupt the flow during urination, these are the muscles that are activated. They are also clearly felt during orgasm, though right after childbirth, this might have to wait a bit. You can find the ‘lower push-up’ in another way: while lying down, you should bend your legs with your feet on the floor, then insert two fingers into the vagina and try to squeeze them. These are the muscles you need to work with. Now, let’s give them a bit of a ‘workout’.

1. Breathing should be calm; do not hold or force it. The bladder should not be bothersome – empty it before starting the exercises.
2. Beginners should start in a lying position, and later progress to more ‘advanced’ levels – sitting or standing. Do not tense the abdominal muscles.
3. You should eat at least 1.5 hours before starting the class.

Kegel Exercise Routine for Women After Childbirth

1. “Interrupted Stream” – pause urination during daily bathroom visits, up to 5 interruptions in one session.
2. “Fix” – tighten the vaginal muscles and hold for 3-5 seconds, gradually increasing the holding time. Do 10 repetitions.
3. “Pulsation” – tense and relax the vaginal muscles once per second. Start with 30 repetitions, you can gradually increase to 100.
4. “Elevator”. Lying on your back, focus on your sensations and it’s better to close your eyes. The vagina is an “elevator” with several floors, and the woman imagines “ascending” (tightening muscles) and “stopping” on each floor for 3-5 seconds, then increasing the pressure to “ascend” higher. Then comes the “elevator descent” — a step-by-step relaxation of the muscles.
5. “In the rhythm of SOS.” Lying on your back with knees bent, the pelvic floor muscles contract according to the principle of ‘three dots – three dashes – three dots,’ that is, three times strongly and quickly, then three times slowly and prolonged. It’s worth starting with 10 repetitions.

2-3 months after childbirth, Kegel exercises can be incorporated into other sports activities and even everyday actions.

Not Only Kegel

Despite all the benefits and effectiveness of Kegel exercises for postpartum recovery, they are not a panacea. The entire woman’s body was involved during childbirth, not just certain organs. The pelvic floor muscles were not the only ones strained; the abdominal and back muscles also weakened for natural reasons. For recovery to be harmonious and truly have a positive impact on a woman’s health, it must be comprehensive. That’s why attention should be given not only to the Kegel area but also to the entire body, and elements of yoga are ideally suited for this purpose. During the recovery course, we “teach” the pelvic floor muscles to work actively in everyday life, not just during special exercises.