This postpartum Kegels routine helps you recover strength, sensation and tone in your pelvic floor. Pelvic Floor Physio Michelle from https://www.pelvicexercises.com.au guides you through these simple postnatal exercises after vaginal delivery or c/section. This beginners postnatal Kegels exercise routine helps you restore your pre-pregnancy pelvic floor strength and can improve postpartum bladder and bowel control problems.

This Kegels routine commences with basic beginners-level Kegel exercises lying down on your bed at home. When starting Kegels after childbirth you may find these exercises easiest to do lying on your side or on your back. Start out by locating and feeling your pelvic floor muscles using gentle pelvic floor contractions.

Correct postpartum Kegels exercise technique involves squeezing closed your 3 pelvic openings all at once and lifting them inwards simultaneously. This can take some practice after childbirth because decreased pelvic floor sensation is a common problem for women after pregnancy and childbirth.

You are ready to start this postnatal exercise routine when you can find and feel your pelvic floor muscles contracting and relaxing. Repeat your Kegel exercises using the correct technique that is described in this video. Try to contract (tighten) your pelvic floor muscles for up to 3 seconds and repeat these exercises up to 6-8 times in a row. Rest and recover for at least 6 seconds in between each exercise.

Postpartum recovery can take up to 6 months of Kegel exercises. Doing this Kegels routine at least 5 days of the week will help you restore strength and tone in your pelvic floor. You can progress the duration of your Kegel exercises, the strength or your holds and change from lying down to sitting and standing exercises with your postnatal recovery.

#Kegelsafterbirth #postpartumkegels #postnatalexercises

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