Chronicles of Chaos

May 25, 2007 | Print

More Kegels

I’ve always had a hard time doing kegels post-partum. As in I rarely do them.

During pregnancy I’m motivated by the idea (hope) that kegels help the birth process, but after giving birth it seems like I deserve a break.

I do deserve a break.

Unfortunately, my pelvic floor needs a dedicated trainer. I just met a pilates instructor with a background in lots of interesting rehab work, one area being the pelvic floor.

She’s got me doing kegels. And I don’t mind.

First she explained how strengthening the pelvic floor is an aspect of building back core strength, that deep strength underneath all the stomach muscles pushed every which way (or mainly outward) during pregnancy.

Second, she gave me some kegel tricks.

• Do kegels while sitting on an exercise ball (65 cm). I can feel my pelvic floor, reconnect and isolate those muscles better. A soft chair or bed also can work, and then the kids aren’t fighting over the exercise ball or rolling it down the stairs. (ours has already been banned to the garage)

• Do a kegel on the exhale. The exhale is when the pelvic floor rises with the diaphram as I push air out of my lungs. (kegels can be done on the inhale, it’s just interesting to connect with the breathing movement of the pelvic floor)

• Think about the kegel as an elevator that I’m raising to the next floor.

• Start with a series of holds, then a series of pulses. By doing both, I tire the muscle which is how it gets stronger. I don’t over do it in the beginning, but build repetitions over weeks. Starting with 5 sets of each (5 pulses count as 1 set of the pulses).

• Vary the kind of kegel. Here’s what got me more interested. Start with the basic kegel, do a round of holds (raising the elevator), then pulses.

Then I do a kegel in the front of my pelvic floor, same holds then pulses. Next I focus on the back area of the pelvic floor, and finally I try the right side and then the left. So if I wrote it down, the list would be:

Basic kegel
Front
Back
Right
Left

For each area, I start with a series of holds, then a series of pulses. I notice that I’m reconnecting with my pelvic floor (which seems to go on extended vacation after giving birth) by paying attention to these different parts.

I’ll see how the routine works–for the moment, I’m just happy to have the interest and desire to do it.

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