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Longmont/Boulder, CO
ph: 720-684-6306
fax: 720-684-6306
alt: 612-298-7565
sonja@hypnobirthingco.com

Pelvic Floor Exercises

DESCRIPTION

Kegel exercises (named for the individual who invented them) can strengthen the muscles around the vagina and increase your ability to control and relax these muscles completely. The pelvic floor muscles are special in women because they support the organs in the pelvis (uterus, bladder and bowel). Keeping these muscles strong can help prevent a prolapsed uterus or poor bladder control and may add pleasure to sexual intercourse.

Over time, weakness develops in the pelvic floor muscles due to normal wear and tear and childbirth. The bladder, uterus and rectum begin to slip down and get squeezed into the lower regions of the pelvis. Stress incontinence may develop (urine is released during lifting, sneezing or exercising). Performing Kegel exercises can help many women relieve these symptoms.

Pregnant women will benefit from Kegel exercises. They may be performed while on your back only through the fourth month of pregnancy, and then should be done only while standing or sitting during subsequent months. After the fourth month, the growing uterus could put excessive weight on major blood vessels. Following childbirth, the exercises are helpful and can be started almost immediately.

Natural Childbirth Classes in Boulder, Denver, Cherry Creek, Lone Tree, Highlands Ranch, Morrison, Evergreen. Boulder, Longmont, Fort Collins, and Northern Colorado

TECHNIQUE

To get the feel of the muscles, alternately start and stop urinating while using the toilet. Practice this tightening and releasing action while sitting, standing, walking, driving and watching TV.

Kegel exercises can be performed while on the floor, sitting or standing. On the floor, lie on your back with knees bent and about 12 inches apart with feet flat on the floor. Arms should be resting at your sides.

Try to tighten the muscles a small amount at a time, "like an elevator going up to the tenth floor." Then, release very slowly, one "floor" at a time.

Be careful not to contract or squeeze other muscles when you do Kegel exercises. If you are on your back on the floor keep your knees apart as you squeeze, don't squeeze buttock muscles. They can increase pressure on the pelvic floor muscle.

EXERCISE ROUTINE

Do these exercises every morning, afternoon, and evening (3 times a day). Try to maintain a daily schedule. They can be done before or after meals, while in the shower or at the sink brushing teeth.

Start with 5 times each and gradually work up to 10 and then 20 to 30 each time.

In addition to the daily routine, try to think about the pelvic muscle when you are lifting something heavy, sneezing, coughing or laughing. Do the pelvic muscle contraction whenever you anticipate extra pressure on your pelvis. Practice is required, but eventually it will become a habit.

Longmont/Boulder, CO
ph: 720-684-6306
fax: 720-684-6306
alt: 612-298-7565
sonja@hypnobirthingco.com