Re: I know that Kegel exercises are important after I give birth, but how exactly should I do them?
Kegel exercises are important because they strengthen or maintain pelvic muscles, and can help avoid incontinence issues. The best way to do Kegels is to imagine your pelvic floor is an elevator. Contract your pelvic floor muscles a little to the first “floor,” then a little more to the second “floor,” and so on to the fourth floor. Hold for a few seconds, then release one floor at a time. This method isolates the pelvic floor muscles and demands controlled contraction and release.
Wondering if you’re isolating the right muscles? Try the pee test. If your flow of urine stops when the muscles are contracted you’ve got the right ones. Don’t make it a habit to practice during urination, though. Instead, find time during the day when you’re washing dishes, brushing your teeth, or doing other routine activities. Another (fun for DH!) way to tell if you’re isolating and strengthening the right muscles -- ask your partner during sex. Squeeze those muscles when your partner is inside you and they should notice the difference.
Maria Kammerer | May 12 , 2009 9:11 AM