Kegel exercises, also called pelvic floor exercises, help
strengthen the muscles that support the bladder, uterus, and
bowels. By strengthening these muscles during pregnancy, you can
develop the ability to relax and control the muscles in preparation
for labor and birth.
Kegel exercises are highly recommended during the postpartum
period to promote the healing of perineal tissues, increase the
strength of the pelvic floor muscles, and help these muscles return
to a healthy state, including increased urinary control.
How to do Kegel exercises
Imagine you are trying to
stop the flow of urine or trying not to pass gas. When you do this,
you are contracting the muscles of the pelvic floor and are
practicing Kegel exercises. While doing Kegel exercises, try not to
move your leg, buttock, or abdominal muscles. In fact, no one
should be able to tell that you are doing Kegel exercises.
How often should I do Kegel exercises?
Kegel
exercises should be done every day. We recommend doing five sets of
Kegel exercises a day. Each time you contract the muscles of the
pelvic floor, hold for a slow count of five and then relax. Repeat
this 10 times for one set of Kegels.