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Kegel exercises can be done at any time throughout the day. We explore the benefits of doing Kegels with Dr. Peter Wood, OB-GYN.
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What are Kegels and why are they so important for women, especially after giving birth? Kegel Exercises are essentially clench-and-release exercises for the pelvic floor. However these are deep muscles that are often difficult to find. Here, we share 5 tips on how to do Kegel exercises.
Kegels are exercises that strengthen the pelvic floor. The pelvic floor is a group of muscles that support the bladder, rectum and uterus or prostate
A well-toned pelvic floor is important especially in women after pregnancy and childbirth.
This is because the pelvic floor often weakens due to the additional weight and pressure during pregnancy.
A first sign of a weak pelvic floor is stress urinary incontinence or involuntary urinary leakage. This often happens during a cough, sneeze or physical exertion.
Kegel exercises are often recommended to strengthen the pelvic floor, and to help with postpartum recovery and intimate health.
A lot of mummies that we see at Orchard Clinic are not aware of how to do Kegel exercises.
Here are 5 tips to take note when doing traditional kegels:
1. Make sure your bladder is empty.
2. Find the right muscles. They’re the same muscles you’d use to stop urine midstream. Or you can imagine squeezing a straw inside your vagina.
3. Relax and do not strain the abdomen, buttocks, back & inner thighs.
4. Breathe! Inhale through the nose & exhale through the mouth. Remember not to hold your breath.
Doing kegels are important to treat urinary incontinence and also for the prevention of pelvic organ prolapse.
At Orchard Clinic in Singapore, we use advanced treatment technology for fast and effective methods to strengthen the pelvic floor. This is important for all women who have gone through pregnancy, and especially important for many of us who face incontinence issues.
It’s important to note that pelvic floor issues should be treated sooner, rather than later.
Reach out to our friendly consultants to find out more.
If you’ve ever had back, hip, or pelvic pain or incontinence that doesn’t go away, a tight pelvic floor might be to blame AND pelvic floor strengthening exercises (kegels) can make this worse.
0:00 Intro
2:10 Pelvic floor tightness
3:12 Signs of pelvic floor tightness
5:54 How to relax the pelvic floor
Using a ball, we will release the pelvic floor before practicing reverse kegels to help relieve pelvic tension and relax the pelvic floor. This is a useful practice if you suffer from a tight pelvic floor or have conditions such as vaginismus, chronic pelvic pain syndrome (CPPS), levator ani syndrome (LAS), prostatitis or some other condition with pelvic floor hypertonicity.
The ball release is 2.5 minutes and we will practice relaxing with reverse Kegels for 8 minutes. This practice can be helpful prior to dilation if you are dealing with vaginismus.
Remember that you are not alone if you are suffering from pelvic floor dysfunction.
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🧠 LEARN ABOUT PELVIC FLOOR DYSFUNCTION 🧠
Learn about the pelvic floor dysfunction and the different conditions that are caused by pelvic floor hypertonicity or hypotonicity.
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Dr. Monica Diaz, OB/Gyn discusses the benefits of Kegel exercises as a therapy for stress urinary incontinence and potential means to prevent stress urinary incontinence and strengthen pelvic muscles.
Prolapse exercises (Kegels) that can reduce prolapse symptoms, reduce the risk of prolapse worsening and improve pelvic floor strength with Pelvic Floor Physiotherapist and Author Michelle from
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Benefits of Prolapse Exercises
For some women, especially those with mild to moderate prolapse, Kegel exercises with a prolapse can:
1. Relieve symptoms
2. Improve the sitting position of the prolapse
3. Reduce prolapse worsening
This video is suited to women managing:
-Uterine prolapse
-Bowel prolapse (rectocoele)
-Bladder prolapse (cystocoele)
Benefits of Prolapse Exercises
Scientific research has revealed that in women with mild to moderate prolapse, Kegel exercises (pelvic floor exercises) can:
• Decrease how often prolapse symptoms occur (1)
• Reduce the level of severity of vaginal heaviness and bulging symptoms (1,2)
• Lift the bladder and rectum so they sit higher in the pelvis (1)
• Reduce prolapse worsening in some mild prolapse conditions (3)
Correct Technique for Prolapse Exercises
Contract the pelvic floor muscles inside and around the three pelvic openings (urine tube, vagina and anus). Squeeze and lift these three openings using your pelvic floor muscles, breathing normally throughout. Relax your pelvic floor muscles and rest briefly before your next exercise.
How Many Kegel Exercises
When starting out focus on using the correct exercise technique. Complete that number of exercises you can perform with correct technique, even if it’s only 1-2 exercises in a row. Your strength and endurance will improve with practice.
* Maintain each exercise contraction up to 8-10 seconds (or less when starting out)
* Repeat Kegel exercises up to 8-12 times in a row for 1 complete set of exercises
* Try to perform 3 sets of exercises daily.
Physiotherapy Tips for Successful Prolapse Exercises
*Do your Kegel exercises when your pelvic floor is rested (rather than the end of the day)
*Position yourself lying down if your symptoms are bothersome or your pelvic floor feels heavy
*Use a vaginal support pessary with your exercises
Successful pelvic floor strengthening for prolapse takes time. It may take 5-6 months to strengthen your pelvic floor depending on the strength of your muscles when starting out. Seek an appointment with a trained pelvic floor physiotherapist if you require assistance with your prolapse exercises.
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The information provided in this video is intended as general information and not a substitute for individual medical advice regarding your medical condition. To the extent permitted by law, neither Healthy Fit Solutions Pty Ltd, as trustee for the P & M Kenway Family Trust (“we”), nor any of our officers, employees, agents or related bodies corporate will be liable in any way (including for negligence) for any loss, damage, costs or expenses suffered by you or claims made against you through your use of, or in connection with, this video or information supplied or offered to be supplied on this video. Although we use our best efforts to provide accurate information and other materials on this video, the video is provided “as-is”. To the extent permitted by law, all warranties, conditions and representations provided about or by this video are excluded.
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Strengthen your pelvic floor (and entire core) without kegels! ▶️[PLEASE CLICK “SHOW MORE” 👇]
Hey FemTribe! Welcome to this week’s women’s wellness/pelvic health video where I show you how to strengthen your deep inner core muscles without doing isolated kegel exercises. Confused about the pelvic floor? This video will help: …Thanks for watching!
~Dr. Bri, PT, DPT
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FemFusion Wellness LLC / Dr. Brianne Grogan, PT, DPT offers health and fitness information intended to assist you in improving your general health and well-being. FemFusion programs, videos, and written texts are designed for entertainment and educational purposes only. Please consult your physician before beginning this or any other exercise program.
All forms of exercise pose some inherent risks, particularly exercise done independently without individualized supervision from a qualified fitness trainer or healthcare professional. Due to the nature of video instruction, FemFusion Wellness LLC advises readers/viewers to take full responsibility for their safety and to know their personal limits. *Stop if you experience faintness, dizziness, pain, or shortness of breath.*
By participating in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge FemFusion Wellness LLC / Brianne Grogan from any and all claims or causes of action, known or unknown, arising out of FemFusion Wellness LLC / Brianne Grogan’s negligence.
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For more information on consulting with a Pelvic Physical Therapist for personal assessment and treatment, check this link if you live in the United States of America: If you live outside the US, search for a physiotherapist who specializes in pelvic floor dysfunction and rehabilitation.
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Learn how to start your Kegels or pelvic floor exercises after hysterectomy.
This gentle routine is ideal if you’re seeking to safely strengthen your pelvic floor after your surgery. Pelvic floor physical therapist Michelle Kenway guides you through starting out & progressing your exercises. Scroll down for written guidelines & more information.
Get your Complete Hysterectomy Recovery Exercise Pack by visiting
Physiotherapist Guide To Pelvic Floor Exercises After Hysterectomy
When to Start Pelvic Floor Exercises?
Most women start pelvic floor exercises around 4-6 weeks after hysterectomy but only with their surgeon’s approval as this can vary from one woman to the next. Seek your surgeon’s approval before recommencing your pelvic floor strengthening exercises after hysterectomy surgery.
Pelvic floor exercises after hysterectomy or any pelvic surgery should be pain free during and after exercising.
This video demonstrates 2 positions for returning to pelvic floor exercises after hysterectomy surgery; lying down and sitting upright. Ideally commence your exercises lying down.
Pelvic Floor Exercise 1: Lying Down Position
Position your body so that you are either lying down on your back with a pillow under your knees, or
on your side with a pillow between your legs for comfort.
Lying down eliminates the downward force of gravity making this a useful position for pelvic floor exercises after hysterectomy.
Lying Down Pelvic Floor Exercise Technique
Before starting out make sure you understand how to find and feel your pelvic floor muscles see
* Try to picture your pelvic floor muscles wrapping in and around your 3 pelvic openings.
* Very gently squeeze and lift inside around your 3 pelvic openings.
* Keep squeezing and lifting for a few seconds.
* Gently relax and lower your pelvic floor muscles back to resting position.
* Breathe deeply to relax your pelvic floor muscles and rest.
* Repeat this exercise again for a total of 1-3 repetitions.
Pelvic Floor Exercise Mistakes to Avoid After Hysterectomy
Some of the common mistakes made doing pelvic floor exercises include:
* Drawing in or pulling in the abdominal muscles strongly
* Squeezing the buttocks or thighs
* Holding the breath rather than breathing normally.
Pelvic floor exercises can be performed daily and kept within the range of personal comfort – avoid overdoing your exercises especially when starting out.
If you experience any discomfort during or after your pelvic floor exercises after hysterectomy stop and let your body heal before recommencing. If any pelvic floor discomfort persists have this assessed by your doctor.
Sitting Upright Pelvic Floor Exercises
Doing upright seated pelvic floor exercises after hysterectomy helps to encourage the pelvic floor muscles to lift upwards against the downward force of gravity. Upright exercises can be used as a progression position from lying down pelvic floor exercises.
* Sit upright on a comfortable chair ideally a dining chair rather than a soft lounge chair.
* Check you have the correct posture for pelvic floor exercises: your spine should be lengthened and you should have the inward curve in your lower back.
* Feel your pelvic floor openings against the surface of the chair.
* Squeeze and lifting in and around your 3 pelvic openings for a few seconds.
* Relax your pelvic floor back to resting position and breathe into your belly.
* Repeat 1-3 exercises in a row within your range of comfort.
* Try to avoid the mistakes listed above when doing seated pelvic floor exercises.
Progressing Your Pelvic Floor Exercises After Hysterectomy
Pelvic floor muscles become stronger when challenged to work harder. This challenge needs to be applied gradually over time as your body heals after surgery.
Techniques to progress pelvic floor strengthening:
* Doing more exercises up to 8-12 consecutive exercises (up to 3 times daily)
* Holding for longer during each exercise up to 10 seconds at a time
* Contracting your pelvic floor muscles strongly
* Doing your exercises standing upright
* Decreasing the rest between exercises
* Contracting your pelvic floor to hold up against the downward force of a cough or sneeze.
For more information about safe exercise after hysterectomy visit www.pelvicexercises.com.au
