While most patients who visit Mama Lounge expect to discuss birth stories, hormonal fluctuations, sleep deprivation and the side effects of breastfeeding during postpartum visits, they may be surprised to learn that the acupuncturists regard pelvic floor strengthening as an important element to recovery from pregnancy and delivery.
Kegel exercises, named after Dr. Arnold Kegel, strengthen the pelvic floor, an intricate web of muscles that support the uterus, bladder, small intestine and rectum, like a hammock. Childbirth can weaken the pelvic floor muscles, leading to vaginal prolapse and stress incontinence (leaking a few drops of urine while sneezing, laughing or coughing), as well as decreased pleasure and engagement during sex.
The easiest way to identify your pelvic floor muscles is to try stop urinating midstream. That upward tightening is the result of the pelvic floor muscles contracting. Relaxing the muscles allows urination to continue. While some mamas are masters of spontaneous Kegel exercises at stop lights, at the sink while doing dishes, on the couch while watching television, others may need additional motivation.
Here are a few tips to inspire regular pelvic floor exercise:
- Enlist a Prop: Toning the pelvic floor muscles can often seem elusive, especially in the beginning. While using a device is not necessary, there are may great options currently on the market to assist with a regular, effective practice. Options range from simple (a finger) to practical (silicon) to exquisite (jade) to mystical (crystal). It is essential to choose a device that feels comfortable and to carefully follow cleaning instructions prior to every use.
- Stick to a Routine: Choose a time or times each day to devote to a set of exercises. The exercises can be as simple as performing a single series of timed contractions and relaxations while lying in bed every morning or as complex as performing several different exercises such as here or here. Of course, don’t forget to breathe.
- Practice Makes Pleasure: While personal strength and centeredness is the key benefit to pelvic floor health, the increased pleasure and ability to orgasm during sex are added bonuses.
As the daily grind of motherhood tends to dominate most days (and nights), it is crucial that every mama make time for herself. It may not be as soothing as an acupuncture treatment or as visually gratifying as a cardio workout, but just a few moments spent strengthening the pelvic floor each day can lead to profound and lasting benefits.
