C Section Recovery Kegel Exercises
Exercise is a key part of C Section recovery. Aiding in circulation, exercise helps prevent blood clots and constipation and speeds overall recovery time.
Doctors recommend new moms exercise with Kegels soon after delivery. Kegels, named for the doctor who invented them, are contractions of the pelvic floor muscles that control urine flow. The pelvic floor is made up of a group of muscles called the pubococcygeus or “PC" muscles. These muscles play an important role in sexual functioning as well as in helping control other bodily functions.
For new moms, Kegels can help alleviate urinary incontinence and tone the abdominal muscles that stretched out during pregnancy.
Following are instructions for Kegels to aid in C Section recovery.
Instructions For Kegels
1. First you must learn to isolate your pelvic floor. Go to the bathroom and sit on the toilet. You can learn to isolate the pelvic floor muscles by stopping your flow of urine mid-stream. Stop and start your flow several times. As you contract, you may find that you are contracting other muscles in addition to the PC muscles. Try to relax any other muscles and focus on isolating only the pelvic floor.
2. Once you’ve learned how to isolate only the PC muscles, you can do Kegels without needing a full bladder. Contract your muscles for three to five seconds and then release. Relax for a few seconds and then repeat. Note how long it takes your muscles to grow fatigued.
3. Just like any exercises you do in the gym, Kegels will be most effective when you do several sets of repetitions. Once you’ve established how many repetitions you can do before getting tired, work up to gradually increasing this number.
4. Practice your Kegels three or four times per day. Every couple days, increase both the number of repetitions and the amount of time you hold the contraction. Remember that these are exercises like any other, and you should increase the difficulty factor gradually.
Kegel Instruction Tips
- Some sex educators recommend using toys during Kegels. Toys are not necessary; you can still learn to isolate the PC muscles without any aids.
- Remember to do your Kegels each day. Think about squeezing them in during a certain part of your daily routine like riding to work, brushing your teeth, or cooking dinner. You can do them anywhere without anyone knowing, so once you’ve established a certain time of day to do them, you can do them whenever you want.
- Kegels are exercises just like any other. If you experience pain or discomfort while doing them, stop and give yourself a rest. You could actually overdo your Kegels and cause damage, so it’s important to pay attention to your body. Build up your PC strength gradually.