August 3, 2018
Simple postpartum stretches
There are all kinds of worries after delivery, and one of them is incontinence. Sneezing, laughing, or even waking can cause embarrassing urine leakage. You should consult a doctor for this issue but it is also helpful to do some kegel exercises to train your pelvic muscles, improve overall vaginal and anal muscles control.
Lie flat on your bed, bend both knees and ensure they are shoulder widths apart. Put your hands on your abdomen, contract your perineum muscle for 5-10 seconds (muscle movement is similar to how you would stop your urination midway). Relax for 10 seconds and repeat for 20 times.
By placing your hands on your abdomen, you can ensure you are not contracting the wrong muscles causing your abs to contract.
Lie flat on your bed without a pillow. Bend your knees and keep them together, place both hands on the bed and lift your buttocks and contract for 5 seconds (your perineum and buttocks will contract and the feeling is also similar to stopping urination midway). Lie flat again and relax for 5 seconds, repeat for 10 times.