Postpartum Kegels Exercises for Beginners Routine | Postnatal Exercises (1-6 Months)

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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Music
'Goodbyes' Produced by ThatKidGoran (Licensed User)

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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.

[joanmay]

I love the exercise of kegel it help me during my delivery it took me 20mins time and the bouncing baby boy was introduced this world, thumbs up!

[Bbb-qtth]

Thank you! I am due in 4 weeks. I have benefited from your videos on straining a lot. I am sure I love this exercise as well.

[raeanna]

When is it ok to start pelvic/diastasis recti exercises after birth? Can you start too early after birth?

[katiegreen]

Is this exercise effective to do while in a sitting position? Is any one position better than the others? Should I continuously change the position I'm in while doing kege'ls to use 'all muscles'?

[SJ-kije]

Hey Michelle, I recently stumbled across one of your videos and subscribed right away. I love your videos so so much. Im glad I found your channel. Also I was wondering if kegels or reverse kegels would be good for someone young (early 20s) with hemorrhoids? Pls help!

[kanwargrewal]

Hello Michelle I went to many physitherapist none of them can understand my problem please tell me what I have to do i saw your all exercises but I don't know which is right for me to subside my symptoms As after my vaginal delivery I am experiencing pain in my pelvic floor muscle samd as contraction and one thing more I also feel contraction in pelvic floor when I started to pass the urine means feeling of pain in pelvic floor when I used to start urination and goes away after come

[-mawsenehasa]

When can I start this after giving birth?

[amandabetancur]

I’m 7.5 months postpartum and I’ve been struggling with a mild prolapse for 6 months. I’ve been working on kegels for this time and still cannot get stronger contraction. It actually gives me some discomfort sometimes. I’m honestly at a loss of how to strengthen at this point. Any tips? I literally just tried to do your technique and after 2 attempts couldn’t continue. How is this still possible after all this time? Feeling really upset

[xo-jrlq]

Do these exercises help with my diastasis recti?

[janetkahn]

I'm older will this help my pelvic floor

[sabatayyab]

After death My baby when you say new mother it's heartbreaking 😭

[fahiimahassanmohamed]

Hi michele am new mom of her first baby girl, so i am feeling a little prolapse at the right side of the line between vagina and anus so would this exercise help me to revert back this muscle prolapse?

[travelwithtamal]

Hi mam I am tamal 21 old from india i am watching your videoes one day iwent for rolar coaster ride six month before that time i am urgent to go to pee but i prefer to go for ride from that day i am missing urine sensation what i will do