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Home / OB/GYN Help

How to go about Kegel exercises

 You can perform Kegel exercises in the pffice, bathroom, your car or even when cooking (Image: Shutterstock)

Kegel exercises may seem easy but a lot of women do not know how to go about the after childbirth

After childbirth, your pelvic floor muscles weaken from the strain and damage. This is where Kegel exercises will come in - to strengthen these muscles.

During this period, a lot of women also suffer from bowel and urinary incontinence, where they accidentally pass urine or gas when they laugh or sneeze.

Kegel exercises will not only support your uterus, bladder, small intestines and rectum, they will also help tighten your vaginal walls.

The best part is they can be performed by the man and woman, which could ultimately improve your sex lives.

To perform Kegel exercises, you do not need to go to the gym. These exercises can be performed in the toilet, while driving, in the office or even when you are about to sleep.

For instance, when you go into the loo to pee, and once it starts flowing, squeeze your muscles and hold it in for a few seconds. Ensure your pelvic muscles lift and not your stomach muscles.

The toilet method is however not advised as not many people can hold in their pee for long.

Another method is that while you go about your normal business, squeeze your pelvic floor muscles for three to four seconds and release them. Do this up to eight times in a row as you build up over time.

You can do your Kegel exercises up to three times a day. If you do not know how consult your doctor or nurse to guide you through the process.

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