kegel exercises after childbirth
Kegel exercises after childbirth are essential pelvic floor muscle strengthening exercises that help women recover their core strength and bladder control following delivery. These exercises specifically target the muscles that support the uterus, bladder, and bowels, which typically become weakened during pregnancy and childbirth. The exercises involve consciously contracting and relaxing the pelvic floor muscles in a controlled manner, similar to stopping the flow of urine midstream. Proper technique involves identifying the correct muscles, maintaining regular breathing patterns, and gradually increasing the duration and frequency of contractions. These exercises can be performed discreetly at any time, whether sitting, standing, or lying down. Medical professionals recommend starting these exercises as soon as comfortable after delivery, typically within days of a vaginal birth or weeks following a cesarean section. The recommended routine usually consists of three sets of 10 contractions daily, holding each contraction for 3-10 seconds. Modern technology has introduced various tracking apps and biofeedback devices to help women monitor their progress and ensure proper muscle engagement during these exercises.