Pelvic Floor Exercises (Kegels)
How to strengthen and relax the pelvic floor before birth
Why the Pelvic Floor Matters for Birth
The pelvic floor muscles support the uterus, bladder, and bowel. During pregnancy, they carry additional weight. During birth, they help the baby rotate and descend. A pelvic floor with good tone and control can make pushing more effective and recovery faster. The ability to relax these muscles during birth is just as important as the ability to contract them.
Finding the Right Muscles
The easiest way to identify the pelvic floor muscles is to stop the flow of urine midstream. If you succeed, you have found them. Do not make a habit of stopping urine flow this way, but it is useful for confirming you are engaging the correct muscles. Another method is to imagine you are trying to avoid passing gas and squeeze the muscles around the anus and vagina.
How to Do a Kegel Exercise
Begin with an empty bladder. Squeeze and lift the pelvic floor muscles upward. Hold for up to 10 seconds while breathing normally. Then fully release and rest for 10 seconds. Do not hold your breath. Do not tighten your thighs, buttocks, or abdomen. If the hold starts to fade before 10 seconds, re-engage the muscles. Repeat 10 times.
Quick Contractions
In addition to long holds, do quick contractions. Squeeze and release rapidly 5 to 10 times in a row. This exercises a different set of muscle fibers and improves endurance. Alternate between quick contractions and long holds in each session.
When Not to Do Kegels
Some people have overactive pelvic floor muscles that are already very tight. If Kegels cause pain, if you have difficulty relaxing the muscles after contracting them, or if you have a history of pelvic pain, consult a pelvic floor physical therapist before continuing. In these cases, relaxation exercises may be more helpful than strengthening exercises.
Making It a Habit
Do pelvic floor exercises at least once per day. Attach them to an existing habit like brushing your teeth, washing your hands, or waiting at a red light. Consistency matters more than duration. A few minutes every day is more effective than a long session once per week.