- Postpartum Kegel exercises
- Kegel muscles – where are they?
- What problems can Kegel exercises help to solve after childbirth?
- Kegel exercises after childbirth: when you can and who cannot?
- Kegel exercises after childbirth: how to perform correctly?
- Kegel exercises for women after childbirth
- Kegel alone
Postpartum Kegel exercises
As the heroine of a famous movie said about her childbirth, “Try pushing something the size of a pumpkin through a hole the size of a lemon!” Naturally, after such a process, the organs directly involved cannot remain in the same shape. Every woman wants them to return to her as soon as possible, or at least to get close to the desired parameters and sensations. Gynecologist Kegel, who developed a technique that has become legendary for strengthening the pelvic floor muscles, can help. Kegel exercises after childbirth are what every girl needs.
Kegel muscles – where are they?
It is a complex of muscles, designed by nature itself for intimate processes, so in the normal everyday events of life, they are little involved and almost not felt. But the loss of their elasticity will immediately affect the quality of life. After childbirth it is felt especially sharply. This group includes the muscles that support the pelvic organs:
- internal genital organs;
Their location is between the pubic bone and the coccyx bone, and their tone affects not only childbirth, but also sexual relations, as well as such a vital process as getting rid of body products. Important reasons to pay attention to them, aren’t they?
What problems can Kegel exercises help to solve after childbirth?
Gymnastics that strengthen the muscles of the perineum, is useful not only for those who have recently given birth, but also for all healthy women and even men. Its role in the postpartum period is especially relevant. Correct and regular use of Kegel exercises for women after childbirth promotes:
- The prevention of blood stasis, the quickest cleansing of the uterus;
- contractions of the uterus, its return to its original state;
- Restoring the elasticity of tissues stretched during pregnancy and childbirth;
- combating pelvic organ prolapse and incontinence problems;
- the early return and maintenance of libido at a bright level;
- Improving the quality of sexual intercourse;
- Reducing the risk of inflammation.
Postpartum Kegel exercises are easy to do at home and take no more than 10-15 minutes.
Kegel exercises after childbirth: when you can and who cannot?
Young mothers are concerned about when they can start Kegel exercises after childbirth? Almost as soon as the desire appears, if there were no tears and everything went naturally. Feeling well and the absence of pain and discomfort are excellent criteria for starting exercises.
It is believed that Kegel gymnastics is absolutely harmless. But where it comes to a woman in labor, you need to act very carefully and prudently, because the impact on the pelvic floor muscles as a result of Kegel gymnastics after childbirth turns out to be quite active. Doctors warn about a number of contraindications for postpartum exercises for uterine contraction.
- If an inflammatory process has worsened in any pelvic organ, these muscles should not be exercised. Cystitis, urethritis, vaginitis, etc. – are no exception.
- After a cesarean section, stitching or other surgical intervention, you must first let the surgical incisions heal completely. The term “completely” should only be defined by your doctor.
- If there was a miscarriage or a premature birth, it is too early to load the perineum with additional exercises.
- For women with cancer and cardiovascular problems, the Kegel method is contraindicated.
But breastfeeding is not a contraindication at all, only the time of exercises is better to choose after the baby has eaten.
Kegel exercises after childbirth: how to perform correctly?
Before you start recovery, you need to feel these muscles. The description and even a picture will not help much here: the priority has the physical sensations. Kegel muscles are easiest to find… while sitting on the toilet. If you interrupt the stream during urination, they are activated. Clearly they are also felt during orgasm, but immediately after delivery with this will have to wait a bit. To look for a “lower push-up” can be done in another way: in the prone position you should bend your legs, keeping your feet on the floor, and then put two fingers in your vagina and try to squeeze them. Exactly the right muscles will work. And now let’s make them “pump up” a little bit.
- Breathing should be calm, you should not hold it or force it. Your bladder should not bother you. Empty it before you start.
- Beginners should start from lying down, then you can move on to more “advanced” levels – sitting or standing. The abdominal muscles should not be strained.
- You should eat at least. Than 1.5 hours before the start of the exercises.
Kegel exercises for women after childbirth
- “Interrupted stream” – a pause in urination during daily trips to the toilet, for one act you can interrupt the stream up to 5 times.
- “Fix” – the vaginal muscles squeeze and fixate for 3-5 seconds, gradually lengthening the moment of fixation. Do 10 repetitions.
- “Pulsation” – tension and relaxation of the vaginal muscles at 1 per second. Start with 30 repetitions, then you can get up to 100.
- “Lift.” Lying on your back, you need to focus on your sensations, it is better to close your eyes. The vagina is an “elevator” of several floors, and the woman imagines that she is “going up” (tensing the muscles), “stopping” on each floor for 3-5 seconds, and then increasing the pressure – “going up” higher. Then comes the “down the elevator” — a step-by-step relaxation of the muscles.
- “In the rhythm of SOS”. Lying on the back with the legs bent, the muscles of the perineum contract according to the principle “three dots – three dashes – three dots”, that is, three times strong and fast, then three times slow and long. You should start with 10 repetitions.
After 2-3 months after labor, elements of Kegel exercises can be included in other sports and even household activities.
Despite all the benefits and effectiveness of Kegel exercises for recovery after childbirth, it is still not a panacea. A woman’s entire body was involved in childbirth, not just certain organs. Not only pelvic floor muscles received the load: abdominal and back muscles became weaker for natural reasons. For the recovery to be harmonious and really have a positive impact on a woman’s health, it must be comprehensive. That’s why it is necessary to pay attention not only to the Kegel zone, but to the whole body and elements of yoga are the best for this purpose. In the course of the recovery course we “teach” the pelvic floor muscles to work actively in normal life as well, not only during special exercises.