How to Kegel Postpartum & Strengthen your Pelvic Floor | 2 Simple PHYSIO STEPS

Learn how to Kegel after childbirth in 2 easy steps with Pelvic Floor Physio Michelle from www.pelvicexer... These Kegel exercises help you strengthen your pelvic floor and recover sensation after childbirth starting within a week after childbirth (for normal vaginal delivery or c/section).
Postpartum Kegels Beginners Routine • Postpartum Kegels Exer...
Kegels are important postnatal exercises for all women. Benefits of doing Kegel exercises after childbirth include:
* Pelvic floor strengthening
* Restoring pelvic floor sensation and awareness
* Improving bladder and bowel control
* Regaining core muscle control for good posture and for supporting your pelvis and spine.
Kegels after pregnancy and postpartum can be difficult to feel. There are 2 steps to doing these exercises correctly:
1. Squeezing closed the 3 pelvic openings
2. Lifting inwards around the 3 pelvic openings
Strategies to improve awareness of the correct Kegels technique and sensation include lying on your side and using your hand or a rolled hand towel over your pelvic floor as a reference point for finding and contracting your pelvic floor muscles.
Start by learning to contract and relax your pelvic floor muscles using this correct technique. Then progress to the postpartum beginners routine. Try to do your Kegel exercises daily starting with 3 second exercise contractions, repeated up to 6-8 times in a row, 3 times a day.
If you continue to have difficulty doing Kegel exercises after 2-3 weeks, it can help to see a Pelvic Floor Physiotherapist to assist with your pelvic floor exercises and postnatal recovery.
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Disclaimer
The information provided in this video is intended as general information and not a substitute for individual medical advice regarding your medical condition. To the extent permitted by law, neither Healthy Fit Solutions Pty Ltd, as trustee for the P & M Kenway Family Trust (“we”), nor any of our officers, employees, agents or related bodies corporate will be liable in any way (including for negligence) for any loss, damage, costs or expenses suffered by you or claims made against you through your use of, or in connection with, this video or information supplied or offered to be supplied on this video. Although we use our best efforts to provide accurate information and other materials on this video, the video is provided “as-is”. To the extent permitted by law, all warranties, conditions and representations provided about or by this video are excluded.

[@shamsabirik6813]

Your exercise helping me a lot postpartum

[@chaitradr.chaitra837]

Hi michelle am postpartum 5weeks (normal vaginal delivery ) am suspecting prolapsed pelvic organ.. Will start kegels from today.. How long it takes to recover or revert back to their position.. Please reply me.. Thanks 😊

[@shristymalik6865]

Hi Michelle, I had to abort my baby due to medical reasons and I was five months pregnant. It’s been about 2.5 weeks , when can I begin these exercises?

[@michellephysio]

@shristymalik6845 yes shristy commencing kegels is no problem at all. Take your exercises slow and steady during your recovery, take care 🤗

[@amandawise7630]

Hi Michelle, are you suppose to insert kegel weights a week after giving birth? Or are these to be done without the weights and just using your muscles? Thanks

[@angelsandocean2853]

Thank you so much Michelle

[@michellephysio]

My pleasure!

[@karimanurdin6240]

Is it safe to do when you have stitches on

[@healthspecifics7850]

How to know the tone present in the muscle and decide the dosage of exercises during pregnancy without internal exam to avoid over tight muscles to get easy delivery, regardless that In third trimester we do lengthening exercises but still I think we must know the actual tone of the muscles before recommending the contraction exercises.

[@marwaakhdar9983]

Hi Michelle, are kegel exercises effective even after 4 months of delivering a baby?

[@fahiimahassanmohamed2757]

When can i start Doing postnatal kegal exercise for vaginal delivery?reply me plz

[@lightnascending8542]

She said within a week after deliver .

[@WickedSarah]

I simply can't tell if I'm lifting. It doesnt feel different to squeezing when I try :(

[@malarvizhi8413]

In case of third degree tear, when this workout can be started?

[@michellephysio]

@Malar Vizhi Great question! This will be when your stitches have healed and get your doctor’s permission or pelvic floor physio advice before starting Kegels after 3rd degree tear. This can take 6-8 weeks but check first before starting to ensure healing. Kegels will start very gently with a limited number at first performed lying down, gradually progressing to sitting or standing as tolerated.

[@malarvizhi8413]

@@michellephysio Thank you very much for such a detailed response.

[@michellephysio]

@Malar Vizhi you're most welcome! Happy to help💖

[@lifeisallabouthope556]

when to do these after normal delivery widout any vaginal stitches

[@alemuniz5201]

Do this exercise help tighten vagina after delivery? Should this exercise be done all the time or only until muscles are strong.

[@shamsabirik6813]

I love you. Love from Kenya.

[@orbital16]

Hi Michell, it okay to do a Kegel exercise for men age 28? Does it requires to be a bit older to do so?

[@michellephysio]

Hi you can do kegels regardless of your age - yes 28yrs is great

[@divyachowdary1632]

Hello Michelle!! I’m having a slight lower back pain every time I do kegels. What does that indicate?

[@michellephysio]

Could mean you're changing your posture during the exercise and flattening your back. Try less strength with your contraction for a few days - perhaps alter your position too eg choose lying down or sitting, whatever feels best for you but try ot to tense your back/belly and keep the normal curve in your low back throughout. Let me know if this helps, all the best

[@HG-rr1yf]

Hi Michelle, I can’t seem to differentiate and isolate the different muscles, I can only contract them all at once? I have a suspected prolapse and I’m 5 weeks postpartum. Thank you! Love your videos.

[@michellephysio]

AS that’s absolutely fine to contract all at once, your sensation will be decreased at the moment so just fo what you can and this will help you recover! All the best and let me know if you need any further help!

[@chaitradr.chaitra837]

Hi michelle am also 5weeks postpartum (normal vaginal delivery ) am suspecting pelvic organ prolapse.. So am trying to do kegels from today.. how long it takes to recover or revert back to there position.. Thanks

[@fabiolalandaverde5598]

Hello, I just had a baby 3 weeks ago and 1 week after I had him, I felt something bulging in my private part after I wore something a little tight in my stomach, I am pretty sure my pelvic floor is weak, but I just found out. I am having problems with my tailbone too, is it safe to see a chiropractor during this problem?

[@michellephysio]

Yes Fabiola see a chiro of a pelvic floor physio for help with your pelvic floor too, all the best!

[@fabiolalandaverde5598]

@@michellephysio Thank you for replying back , I really appreciate it, I hope I learn how to do this exercises correctly! Have a very Blessed day

[@skstdfk1694]

Thank You are so helpful!

[@tiffanykilby7560]

Okay, I feel a pulling in and squeeze and when I release it's almost like. Dropping feeling in the vagina. Am I doing the kegel correctly? Thanks!

[@michellephysio]

Yes absolutely Tiffany - this is normal when the muscles are a little weak. Practice will help you improve your control and this can take a number of months (like strengthening in the gym)

[@deeptis5675]

I am suffering from hemorrhoids. I usually get pain in anal area nd it will radiate to the buttocks and lower back. When it pains I won't be able to stand for more than 10 minutes. It usually pain between anal and virgina. Can I do this exercise to relive the pain. I am currently on multivitamins.

[@michellephysio]

Hi Deepti are you using hemmorhoid cream? This will help much more than multivitamins plus cold compress can also help reduce swelling too along with very gentle Kegel exercises making sure you relax your pelvic floor muscles too

[@dr.meenukamboj633]

Very helpful

[@ambrosianives9966]

How long after delivery can one start these exercises

[@pratibhamandve2966]

Hi. I had a normal delivery .and its been a month still i am suffering with pelvic pain .how to get rid off it.please help me out

[@shaniquesalmon8694]

How did you recover? Same for me smh

[@dianagesare8875]

Same too

[@shinlim384]

I have third degree tear and suffer mild fecal incontinence. I am just 3 weeks postpartum. Can I start doing this workout or wait?

[@faithnapoleon2855]

Hello please how did you sort it out? I have same issue

[@keerthi5592]

Hi I’m trying to do but not sure if I’m doing them right.. how to breath while exercise

[@michellephysio]

Hi Keerthi yes this is a really common issue - here’s what you can do to help kzbin.info/www/bejne/jpusnpaiiJ58mKs all the best and stick with it!

[@kanika2337]

Hi, thanks for the video. I am 1 week postpartum, I am having lot of issues emptying my bladder because of tight pelvic floor muscles after vaginal delivery with 2nd degree tear. Is there anything I can do?

[@michellephysio]

@Kanika yes the best thing to do in this situation is to see a pelvic floor physiotherapist who can assess and treat your condition. This may not be tight pelvic floor muscles, it may be swelling or other and so an assessment is definitely warranted. Then you will know the best way of managing moving forward. Wishing you all the best! 🙏

[@caallmeangel]

How old is too old to do kegels? 😕

[@michellephysio]

Julie Taitt I’ve treated 90 year olds successfully with Kegels! It’s never too old for anyone to exercise their muscles cheers

[@caallmeangel]

@@michellephysio Wow, thank you! 💕

[@caallmeangel]

@@michellephysio Can virgin’s do kegels or is it pointless?

[@michellephysio]

Julie Taitt virgins should also do Kegels - these are for your pelvic floor muscles that help control the bladder, bowel, support your insides that are nothing to do with sexual experience

[@aaaaaaa-ej5vl]

Hi Michelle, can you translate the video into Arabic?

[@michellephysio]

@aaaaaaa thank you so much for your feedback. No worries, I'll make sure to have this on my top list when I do the translation. All the best 🙏 ❤️

[@sangeetachhetri3445]

Don't talk too much just perform

[@sasinijayathilaka8041]

Can i do on bed

[@michellephysio]

Yes absolutely!

[@comtude8781]

kegel for man , step ..by step..exercise