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11 Safe Kegel Exercises for Postnatal Recovery

Giving birth is a significant event that brings immense joy, but it can also lead to physical changes, especially in the pelvic floor area. Pelvic floor muscles support essential organs such as the bladder, uterus, and rectum. After delivery, these muscles can be weakened and may need some gentle encouragement to regain strength. Kegel exercises, named after Dr. Arnold Kegel who developed them, can be a great way to help women recover postnatally. Engaging in these exercises can assist in rebuilding muscle tone, enhancing bladder control, and improving comfort during intimate moments. Here, we present 11 safe Kegel exercises that can be performed after delivery.

1. Basic Kegel Exercise

Instructions:

1. Identify the muscles: While urinating, try to stop the flow midstream to locate your pelvic floor muscles. (Note: This should only be done occasionally to identify the muscles, not as a regular exercise.)
2. Position yourself: Sit or lie down comfortably.
3. Contract the muscles: Tighten the pelvic floor muscles and hold for 3-5 seconds.
4. Release: Relax for the same amount of time.
5. Repeat: Do this 10-15 times.

2. Kegel with Deep Breathing

Instructions:

1. Sit or lie down with your back straight.
2. Inhale deeply through your nose.
3. As you exhale, contract your pelvic floor muscles for 3-5 seconds.
4. Relax and breathe in again.
5. Repeat for 10-15 cycles.

3. Seated Kegel Exercise

Instructions:

1. Sit on a chair with your feet flat on the ground.
2. Proceed to engage the pelvic floor muscles as before.
3. Hold for 5 seconds, then release.
4. Repeat while sitting for 10-15 reps.

4. Standing Kegel Exercise

Instructions:

1. Stand with your feet shoulder-width apart.
2. Breathe in, then contract your pelvic floor muscles while standing.
3. Hold for a few seconds and release.
4. Aim for 10-15 repetitions.

5. Bridge with Kegel

Instructions:

1. Lie on your back with knees bent and feet flat on the floor.
2. Lift your hips to create a straight line from shoulders to knees while simultaneously contracting the pelvic floor.
3. Hold for 3-5 seconds, lower your hips, and relax your muscles.
4. Repeat for 10-15 times.

6. Kegel with Leg Extensions

Instructions:

1. Start in a seated or lying position.
2. While performing a Kegel contraction, extend one leg straight out for 5 seconds.
3. Return the leg and relax your pelvic muscles.
4. Alternate legs for 10 reps on each side.

7. Clamshell Kegel

Instructions:

1. Lie on your side with knees bent.
2. Keep your feet together, and while engaging your pelvic floor, open and close your knees slowly like a clamshell.
3. Perform this for 10-15 repetitions while holding the Kegel contraction.

8. Wall Sit with Kegel

Instructions:

1. Lean against a wall and slide down into a sitting position (like you are sitting in an invisible chair).
2. Perform a Kegel contraction while holding this position for 10-15 seconds.
3. Relax and repeat.

9. Kegel with a Ball

Instructions:

1. Sit on an exercise ball or a firm cushion.
2. While bouncing lightly, engage your pelvic floor muscles.
3. Hold for 3-5 seconds, then release.
4. Aim for 10-15 repetitions.

10. Side-Lying Kegel

Instructions:

1. Lie on your side with your legs bent at a 90-degree angle.
2. As you perform your Kegel exercises, lift the top leg and hold it for a few seconds.
3. Lower it back down and relax the pelvic muscles.
4. Repeat on each side for 10 reps.

11. Modified Plank Kegel

Instructions:

1. Start in a modified plank position with your knees on the floor.
2. Engage your pelvic floor muscles while holding the plank position.
3. Maintain the contraction for 3-5 seconds, then relax.
4. Repeat for 10-15 repetitions.

Conclusion

Incorporating Kegel exercises into your postnatal recovery routine can significantly enhance pelvic floor strength, aid in urinary incontinence, and improve overall wellbeing. However, it’s essential to listen to your body and consult with your healthcare provider if you have any concerns or experience discomfort. A gentle approach to these exercises can foster a stronger foundation for your pelvic health, setting you on a path towards recovery and renewed confidence.

Disclaimer: Always consult with a healthcare professional or a physiotherapist specialising in postnatal care before starting any new exercise routine.