kegel exercise after delivery
Kegel exercises after delivery are essential pelvic floor rehabilitation techniques designed to strengthen the muscles that support the uterus, bladder, and rectum. These exercises, specifically targeting the pubococcygeus muscles, help new mothers regain control and strength in their pelvic region following childbirth. The technique involves consciously contracting and relaxing the pelvic floor muscles in a systematic manner, similar to stopping the flow of urine midstream. Proper execution requires identifying the correct muscle group through practice and maintaining a consistent routine of exercises throughout the day. The recommended approach includes performing sets of 10 contractions, holding each for 3-5 seconds, followed by an equal period of relaxation. These exercises can be performed discreetly while sitting, standing, or lying down, making them convenient for busy new mothers. The primary goal is to restore muscle tone and function, which may have been compromised during pregnancy and delivery, helping prevent complications such as urinary incontinence and pelvic organ prolapse.