Please can someone tell me how to do kegals?

[tiggerpony]

I am 4 weeks PP and have a 4th degree tear and a cut.

How do you do kegals and why do you do them?

 

[qpaulina42]

I just saw a guide here
https://www.mayoclinic.com/health/kegel-exercises/WO00119

 

[BettyBoop152]

Someone told me when your on the toilet you should stop your flow of wee and that is the muscle you exercise... Hold for 5 secs whilst still breathing through it, 3 times a day doing at least 5 reps xx

 

[qpaulina42]

but don't do the stopping of the urine every time, just the one time to figure out which muscles.

 

[BettyBoop152]

but don't do the stopping of the urine every time, just the one time to figure out which muscles.

Ooops yes this is right! Meant to put that.. Only the once so you figure out which muscle hehe xx

 

[Bluebell321]

As the others have said. It's as though you trying to not pass wind and stop urine at the same time. Don't hold your breath whilst doing it. If you can't breathe at the same time you're using the wrong muscles.

 

[luckylecky]

I'm doing kegel exercises with my midwife. I've been booked in for 12 sessions to see if I can get my 'insides' to go back into place. I have a sheet of paper that tells me what exercises to do and how many to do.

They should be done in 4 positions, sitting, standing, squatting and lying.

I was told to imagine your vagina as a cave with an enterance, walls and ceiling. Each bit has to be worked on individually and it can be really hard to try and isolate each muscle group! Hold each 'clench' whilst exhaling, that's the golden rule and never inhale before you clench.

My latest exercise is to clench the muscles behind the pubic bone and then to 'lift' up towards your spine! So although I thought that it was just a type of stopping urine flow, it can be a lot more involved than that.

Just sharing bits of my 'workout' !

 

[kanga]

https://www.bounty.com/pregnancy/health/how-to-exercise-your-pelvic-floor

 

[qpaulina42]

luckylecky - that sounds more like physical therapy, which is what I'm considering as kegels don't seem to be doing the trick for me and I'm starting to smell like pee (or like my grandpa)

 

[Butterfly89]

Also one thing I just learned after having been doing kegels wrong for like 10 years... don't oversqueeze them. It's not like squeezing as hard as you can, its more of a gentle but firm squeeze. Apparently if you squeeze too hard, you're hitting the wrong muscles? O_O Is this true?