[Online Exclusive] Tips for Strengthening Your Pelvic Floor

Category: Birth & Beyond

Postpartum urinary incontinence is a common condition for women post-pregnancy. Here’s what you can do about it.

WORDS REBECCA WONG

 

Practicing pelvic floor exercises (also known as Kegel exercises) can also be helpful in managing postpartum urinary incontinence. Try these tips now.

 

1. Find Those Pelvic Muscles

First things first, identify the correct muscles. When using the toilet, your pelvic muscles are the ones that enable you to stop your urine mid-flow. It’s those muscles you want to be working out.

 

2. Start Slow

Work on strengthening those muscles. Start simple just by sitting on the floor and squeezing your pelvic floor muscles 10-15 times consecutively.

 

 

Remain relaxed, breathe in and out normally and focus solely on tightening just those muscles.

 

 

3. Pump it Up

Once you’ve gotten used to the action of working your pelvic muscles, take your Kegel exercise up a notch. Squeeze your muscles and hold them in firmly for around 5 - 10 seconds. Repeat this for up to 10 times, taking a 5-10 second break in between. Try doing this exercise daily.

 

4. Ask for Help if Necessary

Don’t be afraid to consult your doctor or a trainer if you feel you aren't doing the exercises correctly. And keep at it! Whilst a more uncommon workout as compared to crunches or leg raises, regular pelvic floor exercises can help in improving bladder control.

 

 

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Thanks for sharing!

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