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Strengthening Your Pelvis After Birth (Kegel Exercises)

August 5, 2013 by HealthyFamilies BC

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Kegel exercises help to strengthen the vaginal and perineal area - the area between the vagina and anus. These muscles support your baby while you're pregnant.  

They also help control the passage of urine and stool. 


Doing Kegel exercises during pregnancy and after the birth will help to strengthen your pelvic muscles. This will prevent you from leaking urine when coughing, laughing or doing physical activity.

Kegel exercises can be done anywhere. Here's how:

  • Tighten the muscles around your vagina and anus, as if you were stopping the flow of urine. Do not do Kegel exercises by actually stopping your flow of urine when on the toilet. This can cause some urine to stay in your bladder.
  • Hold the muscles tight for a count of five and work up to a count of 10. Repeat five to 10 times.
  • Do this exercise often throughout the day.
  • Do not hold your breath while tightening your muscles.

To prevent leaking urine, try tightening your pelvic floor muscles before you cough, sneeze, or lift.



Resources & Links:
HealthLink BC: Pelvic Floor (Kegel) Exercises for Urinary Incontinence in Women
HealthLink BC: Kegel Exercises

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Topic

  1. Activity & Lifestyles
  2. Aging Well
  3. Pregnancy & Parenting
    1. Pregnancy & Birth
    2. Babies (0-12 months)
    3. Toddlers (12-36 months)
    4. Preschool (3-5 years)
    5. Children (6-11 years)
    6. Teens (12-18 years)
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