• Home

  • Read

  • Listen

  • Watch

  • Workshops

  • More

    20 Kegels a Day Keeps the Leakage Away!


    Throughout pregnancy women learn more about their pelvis, its capabilities, and all the changes it undergoes in order to accommodate pregnancy and facilitate birth. After birth many new moms also become familiar with the pelvic floor and the role it plays in pelvic stability. The pelvic floor consists of muscles and ligaments, that act a bit like a hammock surrounding and controlling nearby organs, which in women are the bladder, rectum, and uterus. After birth the pelvic floor may be weak and that can cause leaking of urine especially during times of increased abdominal pressure, such as a cough, laugh, or sneeze. A weak pelvic floor can also be responsible for painful intercourse or the inability to completely control bowel movements.

    At the end of pregnancy and during birth a hormone called Relaxin is released in order to help loosen pelvic tissues and joints to help the baby pass through. The pelvic floor muscles get stretched from the pressure of the baby and pushing during childbirth. After the birth the muscles of the pelvic floor have undergone tremendous change and are not able to quickly rebound back to their pre-birth strength and function. As a result when there is pressure in the bladder or abdomen, urine may leak out. Unwanted spillage may also result from structures called the anal and urethral sphincters. Sphincters are circular muscles that surround urethra and anal canal, they are controlled voluntarily however after birth they may become more lax.

    Not looking forward to being a leaky faucet? There is a solution. You can strengthen your pelvic floor with exercises. Just like other muscles in your body that you can build up with exercise, the pelvic floor is no exception. One popular exercise is called a Kegel which can be done anywhere, and without anyone knowing that you are doing it. You do it by tightening the muscles that you use to stop the flow of urine. Completing two sets of 10 Kegels twice daily; by holding each for one second and working up to five seconds has been very successful at building pelvic floor strength and reducing symptoms for many women. When performing a Kegel it is important to make sure that you are contracting vaginal muscles NOT buttock or abdominal muscles. Strengthening the core with exercises like glute bridges, wall squats, dead bug and jumping jacks can also help in diminishing symptoms of leaky bladder, painful intercourse and difficulty controlling bowel movements.

    Tags:

    • postpartum
    • Pelvic Floor
    • Postpartum
    • •
    • Pelvic Floor
    Featured Posts
    Post Partum Healing: How to Support Emotional Healing after Pregnancy and Birth

    Post Partum Healing: How to Support Emotional Healing after Pregnancy and Birth

    Prenatal Fitness | By Lindsey Mathews, DC

    Prenatal Fitness | By Lindsey Mathews, DC

    Selecting Your Birth Team | By Ana Paula Markel CCE, CD

    Selecting Your Birth Team | By Ana Paula Markel CCE, CD

    Don’t Get Stung by the Buzzwords! | By Melinda Olson, RN/BS

    Don’t Get Stung by the Buzzwords! | By Melinda Olson, RN/BS

    Group B-Strep | By Davi K Khalsa, CNM

    Group B-Strep | By Davi K Khalsa, CNM

    Understanding Stretch Marks | By Kim Walls, MS

    Understanding Stretch Marks | By Kim Walls, MS

    13 Myths About Vaginal Birth After Cesarean | By Jennifer Kamel of VBACFacts.com

    13 Myths About Vaginal Birth After Cesarean | By Jennifer Kamel of VBACFacts.com

    How to Restore Your Core Postpartum | By Lara Catone

    How to Restore Your Core Postpartum | By Lara Catone

    Invest in a Good Quality Nursing Bra | By Lisa Goodman 'The Bra Lady'

    Invest in a Good Quality Nursing Bra | By Lisa Goodman 'The Bra Lady'

    Roadside Delivery: Part 3 | By Marisa Callahan

    Roadside Delivery: Part 3 | By Marisa Callahan

    {"items":["5fb5866da9932400173ed66c","5fb5866c47709f00171fe210","5fb5866c47709f00171fe20f","5fb5866c47709f00171fe20e","5fb5866b3870c7001705d0f4","5fb5866b3870c7001705d0f3","5fb5866b3870c7001705d0f2","5fb5866b3870c7001705d0f1","5fb5866b3870c7001705d0f0","5fb5866b3870c7001705d0ef"],"styles":{"galleryType":"Strips","groupSize":1,"showArrows":true,"cubeImages":true,"cubeType":"fill","cubeRatio":"100%/100%","isVertical":false,"gallerySize":30,"collageDensity":0.8,"groupTypes":"1","oneRow":true,"imageMargin":0,"galleryMargin":0,"scatter":0,"rotatingScatter":"","chooseBestGroup":true,"smartCrop":false,"hasThumbnails":false,"enableScroll":true,"isGrid":false,"isSlider":false,"isColumns":false,"isSlideshow":true,"cropOnlyFill":false,"fixedColumns":1,"enableInfiniteScroll":true,"isRTL":false,"minItemSize":120,"rotatingGroupTypes":"","rotatingCropRatios":"","columnWidths":"","gallerySliderImageRatio":1.7777777777777777,"numberOfImagesPerRow":3,"numberOfImagesPerCol":1,"groupsPerStrip":0,"borderRadius":0,"boxShadow":0,"gridStyle":0,"mobilePanorama":false,"placeGroupsLtr":false,"viewMode":"preview","thumbnailSpacings":4,"galleryThumbnailsAlignment":"bottom","isMasonry":false,"isAutoSlideshow":true,"slideshowLoop":false,"autoSlideshowInterval":3,"bottomInfoHeight":0,"titlePlacement":"SHOW_ON_HOVER","galleryTextAlign":"center","scrollSnap":true,"itemClick":"nothing","fullscreen":true,"videoPlay":"hover","scrollAnimation":"NO_EFFECT","slideAnimation":"SCROLL","scrollDirection":1,"scrollDuration":400,"overlayAnimation":"FADE_IN","arrowsPosition":0,"arrowsSize":18,"watermarkOpacity":40,"watermarkSize":40,"useWatermark":true,"watermarkDock":{"top":"auto","left":"auto","right":0,"bottom":0,"transform":"translate3d(0,0,0)"},"loadMoreAmount":"all","defaultShowInfoExpand":1,"allowLinkExpand":true,"expandInfoPosition":0,"allowFullscreenExpand":true,"fullscreenLoop":false,"galleryAlignExpand":"left","addToCartBorderWidth":1,"addToCartButtonText":"","slideshowInfoSize":160,"playButtonForAutoSlideShow":false,"allowSlideshowCounter":false,"hoveringBehaviour":"NEVER_SHOW","thumbnailSize":120,"magicLayoutSeed":1,"imageHoverAnimation":"NO_EFFECT","imagePlacementAnimation":"NO_EFFECT","calculateTextBoxWidthMode":"PERCENT","textBoxHeight":0,"textBoxWidth":200,"textBoxWidthPercent":50,"textImageSpace":10,"textBoxBorderRadius":0,"textBoxBorderWidth":0,"loadMoreButtonText":"","loadMoreButtonBorderWidth":1,"loadMoreButtonBorderRadius":0,"imageInfoType":"ATTACHED_BACKGROUND","itemBorderWidth":0,"itemBorderRadius":0,"itemEnableShadow":false,"itemShadowBlur":20,"itemShadowDirection":135,"itemShadowSize":10,"imageLoadingMode":"BLUR","expandAnimation":"NO_EFFECT","imageQuality":90,"usmToggle":false,"usm_a":0,"usm_r":0,"usm_t":0,"videoSound":false,"videoSpeed":"1","videoLoop":true,"jsonStyleParams":"","gallerySizeType":"px","gallerySizePx":220,"allowTitle":true,"allowContextMenu":true,"textsHorizontalPadding":-30,"showVideoPlayButton":true,"galleryLayout":5,"targetItemSize":220,"selectedLayout":"5|bottom|1|fill|false|1|true","layoutsVersion":2,"selectedLayoutV2":5,"isSlideshowFont":true,"externalInfoHeight":0,"externalInfoWidth":0},"container":{"width":220,"height":284,"galleryWidth":220,"galleryHeight":123,"scrollBase":0}}
    Recent Posts
    Cholestasis of Pregnancy

    Cholestasis of Pregnancy

    Take Two

    Take Two

    STD's and Pregnancy- What You Need to Know.

    STD's and Pregnancy- What You Need to Know.

    When 'Morning Sickness' Lasts All Day

    When 'Morning Sickness' Lasts All Day

    Momnesia

    Momnesia

    Hemorrhoids can be a real pain

    Hemorrhoids can be a real pain

    Does what I eat really affect my milk?

    Does what I eat really affect my milk?

    Nitrous Oxide in Labor

    Nitrous Oxide in Labor

    Project Bumpway

    Project Bumpway

    The Epidural Cocktail

    The Epidural Cocktail

    {"items":["5fb5866c3f69fb0017e016c4","5fb5866c3f69fb0017e016c3","5fb5866afae0240017599fa4","5fb5866afae0240017599fa3","5fb5866afae0240017599fa2","5fb5866afae0240017599fa1","5fb5866afae0240017599fa0","5fb5866afae0240017599f9f","5fb5866afae0240017599f9e","5fb5866afae0240017599f9d"],"styles":{"galleryType":"Columns","groupSize":1,"showArrows":true,"cubeImages":true,"cubeType":"max","cubeRatio":1.7777777777777777,"isVertical":true,"gallerySize":30,"collageAmount":0,"collageDensity":0,"groupTypes":"1","oneRow":false,"imageMargin":22,"galleryMargin":0,"scatter":0,"rotatingScatter":"","chooseBestGroup":true,"smartCrop":false,"hasThumbnails":false,"enableScroll":true,"isGrid":true,"isSlider":false,"isColumns":false,"isSlideshow":false,"cropOnlyFill":false,"fixedColumns":0,"enableInfiniteScroll":true,"isRTL":false,"minItemSize":50,"rotatingGroupTypes":"","rotatingCropRatios":"","columnWidths":"","gallerySliderImageRatio":1.7777777777777777,"numberOfImagesPerRow":3,"numberOfImagesPerCol":1,"groupsPerStrip":0,"borderRadius":0,"boxShadow":0,"gridStyle":0,"mobilePanorama":false,"placeGroupsLtr":false,"viewMode":"preview","thumbnailSpacings":4,"galleryThumbnailsAlignment":"bottom","isMasonry":false,"isAutoSlideshow":false,"slideshowLoop":false,"autoSlideshowInterval":4,"bottomInfoHeight":0,"titlePlacement":["SHOW_ON_THE_RIGHT","SHOW_BELOW"],"galleryTextAlign":"center","scrollSnap":false,"itemClick":"nothing","fullscreen":true,"videoPlay":"hover","scrollAnimation":"NO_EFFECT","slideAnimation":"SCROLL","scrollDirection":0,"scrollDuration":400,"overlayAnimation":"FADE_IN","arrowsPosition":0,"arrowsSize":23,"watermarkOpacity":40,"watermarkSize":40,"useWatermark":true,"watermarkDock":{"top":"auto","left":"auto","right":0,"bottom":0,"transform":"translate3d(0,0,0)"},"loadMoreAmount":"all","defaultShowInfoExpand":1,"allowLinkExpand":true,"expandInfoPosition":0,"allowFullscreenExpand":true,"fullscreenLoop":false,"galleryAlignExpand":"left","addToCartBorderWidth":1,"addToCartButtonText":"","slideshowInfoSize":200,"playButtonForAutoSlideShow":false,"allowSlideshowCounter":false,"hoveringBehaviour":"NEVER_SHOW","thumbnailSize":120,"magicLayoutSeed":1,"imageHoverAnimation":"NO_EFFECT","imagePlacementAnimation":"NO_EFFECT","calculateTextBoxWidthMode":"PERCENT","textBoxHeight":60,"textBoxWidth":200,"textBoxWidthPercent":75,"textImageSpace":10,"textBoxBorderRadius":0,"textBoxBorderWidth":0,"loadMoreButtonText":"","loadMoreButtonBorderWidth":1,"loadMoreButtonBorderRadius":0,"imageInfoType":"ATTACHED_BACKGROUND","itemBorderWidth":0,"itemBorderRadius":0,"itemEnableShadow":false,"itemShadowBlur":20,"itemShadowDirection":135,"itemShadowSize":10,"imageLoadingMode":"BLUR","expandAnimation":"NO_EFFECT","imageQuality":90,"usmToggle":false,"usm_a":0,"usm_r":0,"usm_t":0,"videoSound":false,"videoSpeed":"1","videoLoop":true,"jsonStyleParams":"","gallerySizeType":"px","gallerySizePx":1000,"allowTitle":true,"allowContextMenu":true,"textsHorizontalPadding":-30,"itemBorderColor":{"themeName":"color_12","value":"rgba(0,105,144,0)"},"showVideoPlayButton":true,"galleryLayout":2,"calculateTextBoxHeightMode":"MANUAL","targetItemSize":1000,"selectedLayout":"2|bottom|1|max|true|0|true","layoutsVersion":2,"selectedLayoutV2":2,"isSlideshowFont":true,"externalInfoHeight":60,"externalInfoWidth":0.75},"container":{"width":220,"galleryWidth":242,"galleryHeight":0,"scrollBase":0,"height":null}}
    Archive
    • December 2018 (1)
    • October 2018 (1)
    • May 2018 (1)
    • February 2018 (1)
    • January 2018 (1)
    • December 2017 (1)
    • November 2017 (1)
    • September 2017 (1)
    • August 2017 (1)
    • July 2017 (2)
    • June 2017 (1)
    • May 2017 (3)
    • April 2017 (3)
    • March 2017 (4)
    • February 2017 (6)
    • January 2017 (1)
    • January 2016 (13)
    Search By Tags
    • Anesthesia
    • baby care
    • birth
    • Breast Milk
    • Breastfeeding
    • cholestasis
    • Chorioamnionitis
    • Epidural
    • feeding
    • fitness
    • forgetfulness
    • gender
    • Gray Matter
    • Hemorrhoid
    • Hormones
    • Itching
    • Itching during pregnancy
    • labor & delivery
    • Meconium
    • Momnesia
    • Morning Sickness
    • multiples
    • Nutrition
    • Pain
    • Pelvic Floor
    • Placenta Accreta
    • postpartum
    • pregnancy
    • Pregnancy Brain
    • relief
    • Supplements
    • Twin Birth
    • twins
    • Vitamins
    • yoga
    Follow Us
    • Facebook Basic Square
    • Twitter Basic Square
    • Home

    • Read

    • Listen

    • Watch

    • Workshops

    • More

      • Grey Facebook Icon
      • Grey Twitter Icon
      • Grey YouTube Icon
      • Grey Instagram Icon