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Kegels are a simple but effective way to strengthen the pelvic floor muscles. To perform them, imagine you’re trying to stop the flow of urine midstream — these are the muscles you want to engage. Gently contract and hold for a few seconds before releasing. Start with a few repetitions and gradually increase as you gain strength.
Pelvic floor muscle exercises should include long, held squeezes as well as short, quick squeezes. It’s also important to let the muscle ‘go’ or ‘relax’ after each squeeze. Working these muscles until they feel tired is advised and if you are consistent with them the muscles become stronger and more effective.
Tighten your pelvic floor muscles, hold them tight, then release and let them fully relax. Hold the squeeze for up to 10 seconds, repeat the squeezes until they tire.
Quickly tighten your pelvic floor muscles, then immediately let them go again. How many times can you do this quick squeeze before the muscles get tired? It is important that you let the muscles fully relax after each squeeze.
Aim to be able to do 10 long squeezes, holding each squeeze for 10 seconds, followed by 10 short squeezes. Do what you can to start with and gradually increase. You may find it easier to do these exercises in sitting or when lying down. Be consistent and you should notice an improvement in 3 - 5 months and then keep practising your pelvic floor muscle exercises once a day to maintain the improvement.
Progress your exercises in different positions such as standing and then whilst you are doing activities such as walking and bending.
Diaphragmatic breathing can help reconnect your core muscles, including the pelvic floor, with gentle pressure. When you inhale deeply, your diaphragm and pelvic floor work together. On each exhale, imagine gently lifting your pelvic floor muscles. When you breath inhale relax your pelvic floor muscles and ensure your upper chest remains still.
Be mindful of your posture, especially when sitting, breastfeeding, or carrying your baby. Slouching can put extra pressure on the pelvic floor and abdominal muscles. Focus on keeping your spine aligned and your pelvis neutral to reduce strain. In the early weeks its normal to be flexed at the hips but aim to gradually straighten up as the weeks progress.
Once your C-section scar has healed with no signs of infection and all scabs have gone you can gently massage around the area gradually massaging over the scar itself. Start gently and lightly for a couple of minutes increasing the length of time as able. Use a high-quality scar massage oil.
If you’re experiencing persistent issues like weak abdominals, an itchy or painful scar, incontinence, pelvic pain, or prolapse symptoms, consider seeing a pelvic health physiotherapist. They can assess your individual needs and create a tailored program to restore your pelvic health.
Caring for your pelvic floor after a C-section may not be something you hear about often, but it’s crucial for your long-term health and recovery. Being pregnant for 9 months can put pressure onto your pelvic floor therefore it requires some TLC. Strengthening these muscles can help prevent discomfort, promote core stability, and enhance your emotional well-being. Remember, healing after a C-section is a holistic process that involves caring for both your physical and emotional self. By paying attention to your pelvic floor, you’re giving your body the support it needs to fully recover.