STRENGTHENING YOUR VAGINA MUSCLES AFTER CHILDBIRTH THROUGH KEGEL EXERCISES

     A woman's body undergoes a major change after childbirth one of which is the weakening of her vaginal muscles as it's overstretched during labour hence some women experience urinary incontinence and decreased sexual pleasure after childbirth but the good news is that your vagina can return to normal and kegel exercises is the way to achieve this.

It's sad that most women don't know what kegel exercises are. I was in that category before I became pregnant but in the course of my research, I came across it and oh boy!how thrilled I was to learn about it as such I make it my business to inform you.

What are kegel exercises, how can you do it and what are the benefits?

WHAT ARE KEGEL EXERCISES?

Kegel exercises are exercises that help to tighten and strengthen your pelvic floor and vagina muscles.


HOW CAN YOU DO KEGEL EXERCISES?

Kegel exercises are very easy to do and the most interesting thing about it is that you can do it at anytime and anywhere and no one can tell you're doing it. mayoclinic.com provides the following quick and easy steps to starting your kegel exercises;

"Find the right muscles. To identify your pelvic floor muscles, stop urination in midstream. If you succeed, you've got the right muscles.

Perfect your technique. Once you've identified your pelvic floor muscles, empty your bladder and lie on your back. Tighten your pelvic floor muscles, hold the contraction for five seconds, and then relax for five seconds. Try it four or five times in a row. Work up to keeping the muscles contracted for 10 seconds at a time, relaxing for 10 seconds between contractions.

Maintain your focus. For best results, focus on tightening only your pelvic floor muscles. Be careful not to flex the muscles in your abdomen, thighs or buttocks. Avoid holding your breath. Instead, breathe freely during the exercises"

WARNING
Don't make a habit of using Kegel exercises to start and stop your urine stream. Doing Kegel exercises while emptying your bladder can actually weaken the muscles, as well as lead to incomplete emptying of the bladder — which increases the risk of a urinary tract infection.

BENEFITS OF KEGEL EXERCISES

Kegel exercises are not only beneficial after childbirth but also during pregnancy

1. It helps to strengthen your pelvic floor in preparation for childbirth, it's said that women who do kegel exercises find labour easier and quicker as these exercises help them to better control their muscles during labour.

2. It helps to tighten your vagina muscles after childbirth. 

3. It helps you regain control of your bladder for those who suffer from urinary incontinence. 

4. It promotes the healing of your perineum after childbirth. 

5. It helps to improve your sexual response and function. 

Now that you've been informed about kegel exercises, do you have any excuse not to do them? Well from my own experience, you can actually forget to do them but I read a tip somewhere that you should tie it to a regular routine as such, whenever you engage in that activity, you'll always remember to do it, it could be brushing your teeth ,mealtimes, watching tv, whatever works for you. To get the best from your kegel exercises, do them as often as possible, several times a day (work it into your routine so you don't forget).

So if kegel exercises have worked for you, please do share your experiences