Joy in Birthing

Kegel exercises strengthen your pelvic floor muscles – the muscles that support your urethra, bladder, uterus, and rectum. They help women with urinary incontinence, or diminished bladder control, which can happen after childbirth.
If you’re not already doing Kegel exercises, start them now. Because Kegels improve circulation to your rectal and vaginal area, they can help keep hemorrhoids at bay and speed healing after tearing during childbirth. Finally, continuing to do Kegel exercises regularly after giving birth not only helps you maintain bladder control, it also improves the muscle tone of your vagina, making sex more enjoyable.

How do I do them?

Imagine that you’re trying to stop the flow of urine midstream. The feeling is one of “squeeze and lift” – a closing and drawing up.

If you’re not sure you’ve got it, one way to check is by inserting a clean finger into your vagina before doing a Kegel. If you feel pressure around your finger, you’re on the right track. Place a little note, I use address labels, with the word KEGEL next to your toilet, so you remember to do your kegel every time you pee.

1. Begin by emptying your bladder a little then hold for a few second, then empty it completely.
2. Tighten the pelvic floor muscles and hold for a count of 10.
3. Relax the muscle completely for a count of 10.
4. Do 10 exercises, 3 times a day (morning, afternoon, and night).

You can do these exercises at any time and any place. Most people prefer to do the exercises while lying down or sitting in a chair. After 4 – 6 weeks, most people notice some improvement. It may take as long as 3 months to see a major change.

Want to have fun? Try Kegel during lovemaking and ask your partner if he can feel it. If you’re doing it correctly, he’ll be able to feel you “hug” his penis.

Though you may have trouble isolating these muscles at first, it gets easier with practice. It might help to place a hand on your belly while you’re doing your Kegels to make sure that it stays relaxed.