If you have recently given birth you may be wondering how long you should do pelvic floor exercises Pelvic floor exercises are important for strengthening the muscles that support your bladder uterus and rectum In this article we will discuss how long you should do pelvic floor exercises after giving birth how to do them and some tips for success .
If you have recently given birth, you may be wondering how long you should do pelvic floor exercises. Pelvic floor exercises are important for strengthening the muscles that support your bladder, uterus, and rectum. In this article, we will discuss how long you should do pelvic floor exercises after giving birth, how to do them, and some tips for success.
Table of Contents
- How to Do Pelvic Floor Exercises
- Step-by-Step Guide to Pelvic Floor Exercises
- Tips for Success
- FAQs
- Pros and Cons of Pelvic Floor Exercises
How to Do Pelvic Floor Exercises
Before we discuss how long you should do pelvic floor exercises after giving birth, let's first review how to do them. Pelvic floor exercises, also known as Kegels, involve contracting and relaxing the muscles of your pelvic floor. Here's how to do them:
- Sit or lie down in a comfortable position.
- Tighten your pelvic floor muscles as if you are trying to stop the flow of urine.
- Hold the contraction for 5 seconds, then relax for 5 seconds.
- Repeat this 10 times in a row.
- Do at least 3 sets of 10 repetitions each day.
Step-by-Step Guide to Pelvic Floor Exercises
Here's a step-by-step guide to doing pelvic floor exercises:
- Find your pelvic floor muscles by stopping the flow of urine midstream. This will help you identify the muscles you need to target.
- Sit or lie down in a comfortable position.
- Tighten your pelvic floor muscles as if you are trying to stop the flow of urine. Make sure you do not tighten your buttock or thigh muscles.
- Hold the contraction for 5 seconds, then relax for 5 seconds.
- Repeat this 10 times in a row.
- Do at least 3 sets of 10 repetitions each day.
Tips for Success
Here are some tips to help you succeed with your pelvic floor exercises:
- Make pelvic floor exercises a part of your daily routine.
- Set reminders on your phone or calendar to do your exercises.
- Practice doing your exercises in different positions, such as standing or lying down.
- If you have trouble identifying your pelvic floor muscles, ask your doctor or physical therapist for help.
FAQs
How long should I do pelvic floor exercises after giving birth?
You should continue doing pelvic floor exercises for at least 6 weeks after giving birth. However, it is recommended that you continue doing them for the rest of your life to maintain pelvic floor health.
How often should I do pelvic floor exercises?
You should do pelvic floor exercises at least 3 times a day, with 3 sets of 10 repetitions each time.
Can I do pelvic floor exercises while pregnant?
Yes, you can do pelvic floor exercises while pregnant. In fact, it is recommended that you start doing them early in pregnancy to prevent problems later on.
Pros and Cons of Pelvic Floor Exercises
Pros:
- Help prevent urinary incontinence
- Help prevent prolapse of the bladder, uterus, or rectum
- Improve sexual function
- Easy to do anywhere, anytime
Cons:
- May take time to see results
- May be difficult to identify pelvic floor muscles
- May require ongoing maintenance
In conclusion, pelvic floor exercises are an important part of postpartum recovery. You should continue doing them for at least 6 weeks after giving birth, and ideally for the rest of your life. By following the tips outlined in this article, you can help prevent urinary incontinence, prolapse, and other pelvic floor problems.
