WeMoms
2 Apr 2024
Kegel Exercises: Proper Techniques and Progression
Revitalize Your Pelvic Floor Postpartum 🌟
After childbirth, whether through vaginal delivery or cesarean section, your pelvic floor muscles may experience weakness.
But don't fret – with postpartum Kegel exercises, you can swiftly restore their strength.
Here's the plan to rejuvenate your pelvic floor muscles after giving birth:
Immediate Postpartum Kegels
1. Pelvic Floor Muscle Activation
Start within 24 hours of delivery, either at the hospital or at home. Lie on your back with knees bent and feet hip-width apart.
- Imagine stopping the flow of urine, squeeze your pelvic floor muscles inward.
- Visualize pulling a telescope up and into your body through your urethra.
- Avoid activating gluteal muscles; keep your pelvis still.
Hold the contraction for 3-5 seconds, then rest for 5 seconds. Repeat 10 times, 3 times daily.
Progression: After 3-4 weeks, extend hold to 10 seconds per repetition.
2. Abdominal Muscle Activation: SHHHHHHH
Lie on your back with knees bent and feet hip-width apart. Place your hands over your lower belly.
- Inhale, relax; then contract pelvic floor as if halting urine flow.
- Exhale, say "SHHHHHHHH," compressing abdominals gently.
Repeat 10 times, once daily.
8 Weeks Postpartum Exercise Regimen
1. Pelvic Brace Exercise
Lie on your back with knees bent and feet hip-width apart. Find a neutral pelvic and low back alignment.
- Inhale, then exhale, contracting pelvic floor and abdominals gently.
- Maintain this "pelvic brace." Use it during activities like lifting your infant.
Hold for 5 seconds. Repeat 10 times, twice daily.
2. One Leg Fallout
Lie on your back with knees bent and feet shoulder-width apart.
- Contract pelvic floor and draw in abdominals.
- Slowly move one knee out to the side, then return to starting position.
- Keep pelvis and low back still.
Repeat 5 times on each side, twice daily.
3. Bridge
Lie on your back with knees bent and feet shoulder-width apart.
- Contract pelvic floor and abdominals.
- Lift hips off the floor without rocking your pelvis.
Repeat 10 times, twice daily.
12 Weeks Postpartum: Introducing Vaginal Weights
As basic Kegel exercises become easier and pelvic floor muscles heal, consider adding Intimate Rose Vaginal weights.
- Begin with the white weight, inserting it as you would a tampon.
- Stand up and try holding the weight inside for 1 minute.
- Progress to walking around your home with it inserted for 20 minutes.
- If this feels easy, increase weight gradually.
Follow a regimen: 20 minutes, 3-5 days per week.
16 Weeks Postpartum: Advanced Exercises
With vaginal weights, further boost pelvic floor strength:
1. Standing Kegel
Stand tall with feet hip-width apart.
- Exhale, do a Kegel, hold for 5 seconds while exhaling.
- Inhale, relax. Repeat 10 times.
2. Standing Heel Raise Kegel
Hold onto a counter for support.
- Exhale, do a Kegel, slowly rise onto your toes and return.
- Feel the Kegel throughout the process.
3. Mini Squat Kegel
Hold onto a counter for balance.
- Exhale, do a Kegel, bend knees to 45 degrees, hips back.
- Maintain Kegel while returning to standing.
Remember, your body's pace matters. Listen to it and don't overexert. These exercises, designed for your recovery journey, will help you regain strength and vitality. Keep shining! ✨
