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Pelvic Floor Exercise (Kegel)
A simple way to create an awareness of the pelvic floor muscles is to stop and start your flow of urine. The Kegel exercise improves and maintains muscle tone, strength, and elasticity of the pelvic floor muscles (See chart below).

This exercise also helps achieve voluntary control (contraction/relaxation) of the pelvic floor muscles. Voluntary relaxation of these muscles during expulsion will help to ease the passage of your baby. By utilizing the kegel exercise you can increase perineal circulation, which will reduce swelling and promote healing of pelvic floor during the postpartum period.
Kegel exercise aids in the prevention of prolapse or sagging of the uterus, bladder, and bowel in addition to helping prevent loss of sphincter control of urethra and/or anus. Doing this exercise tightenens the vaginal canal which can enhance sexual enjoyment for both partners.

This exercise can be done in any position (sitting, lying, standing) and in any location (home, work, at the store, while driving)—no one will ever know you’re doing it!

Basic Kegel Exercise
(Pelvic Floor Contraction)

• Firmly contract the pelvic floor muscles by pulling the muscles upward and inwar
• Hold for several seconds
• Relax and repeat 10 times
• Work up to 50 Kegels per day by repeating the above series five times per day
• Do not hold your breath as you do these; breathe normally

Elevator Exercise
(Variation of Kegel Exercise)

• Imagine that the pelvic floor is an elevator—as you progressively contract the muscles, the elevator goes up; as you progressively release tension, the elevator goes down
• Beginning at the first floor, contract the pelvic floor muscles upward until you reach the fifth floor; stop and feel the muscles pulling tighter at each floor
• When you reach the fifth floor, begin releasing the muscles downward until you reach the first floor again; stop and feel the muscles progressively releasing tension at each floor