Although kegel exercises can be a quick and easy
exercise, it can have a lasting impact on your wellness!
Today, let’s review Kegel exercises and how they can benefit you.
Kegel exercises are pelvic muscle exercises that
strengthen the muscles that support the organs in the
pelvis. These organs include the bladder, rectum, and your uterus. The
pelvic muscles can also be referred to as the "pelvic
True! Postpartum pelvic girdle pain usually goes away in
most moms by 4 months after giving birth. However, 20% of women who
experience this continue to have pain two to three years postpartum.
You may feel pain within the pelvis. Pain can radiate to the groin, the
lower abdomen or the upper thigh. It can be worse with movement or
prolonged standing or sitting or by carrying a heavy load ( AKA baby).
Around one-third (33%) of mom’s experience involuntary
loss of urine when laughing, sneezing, coughing or jumping. This is called
stress incontinence. During pregnancy and delivery the
pelvic muscles weaken and allow urine to leak when the pressure in the
belly is high.
Kegel exercises can prevent or control urinary
incontinence by strengthening your pelvic muscles. Studies show that
compared with no treatment, women treated with pelvic muscle exercises were
two times more likely to report improvement or cure of any urinary
TRUE! Pelvic organ prolapse happens when the muscles
supporting the pelvic organs (the uterus, bladder, or rectum) become weak
or loose. This allows one or more of the pelvic organs to drop or press
into or out of the vagina. This may occur later in life. Studies report
3-11% of women experience this.
Seeing or feeling a bulge from the vagina
Feeling of pressure, discomfort, aching, or fullness in the pelvis
Pelvic pressure that gets worse with standing or coughing or as the
day goes on
Leaking urine or problems having a bowel movement
Kegels can help make those muscles stronger and can limit the likelihood of developing prolapse and keep your prolapse from getting worse.
True! Kegel exercises can not only strengthen your
muscles but help increase blood flow to the vagina for greater sensitivity
and lubrication. Women that regularly train their pelvic floors report even
How do you do Kegel exercises?
You will need to learn which muscles to tighten. It is sometimes hard to
figure out the right muscles.
Here are some ways to practice which muscles to use:
Use your finger- insert inside your vagina and squeeze the muscles
around your finger
Imagine picking up a marble….with your vagina!
Squeeze the muscles you would use to stop the flow of urine.
Important things to avoid
Do not tighten your abdominal, thigh or gluteal muscles.
Do not hold your breath
Do not have a full bladder (empty before you do kegels)
Best to learn lying down….but after you learn which muscles to
tighten, you can do the exercises in any position (standing, sitting, or
Daily! A common approach is to try to do a set of the
exercises 3 times a day. But start small, once a day, and move up to three
sets, three times a day.
For each set, do the following about 10 times:
●Squeeze your pelvic muscles
●Hold the muscles tight for about 10 seconds
●Relax the muscles completely
Practice makes progress! Keep this up and in a
few months you may notice some results! If you have been
doing kegel exercises for several months and you don’t seem to see a
difference, tell your healthcare provider . You may need to have a
consultation with a physical therapist or try other treatments for your
True! Many healthcare providers suggest starting kegel exercises as soon as
the first week after delivery. If you had a repair of an episiotomy or
tear, you may need to wait longer. Speak to your healthcare provider before
Kegel exercises are a tiny little movement but pack a big
Not only can they make sex more pleasurable for you….they can help keep you
from leaking urine, gas, bowel movements and from getting pelvic organ
prolapse and chronic pelvic pain!
The great thing about it is you can do them anywhere!
At a red light? Do some kegels!
Waiting in line? Do some kegels!
Watching real housewives? Do some kegels!
Doing some pelvic tilts? Do some kegels!
Please reach out to MaternalWell text support for any general questions or
reach out for consultation with our physical therapist.