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https://parenting.firstcry.com/articles/kegel-pelvic-floor-exercise-after-birth/
Aug 21, 2019 · The best way to strengthen pelvic muscles is with the Kegel exercise, named after Dr. Arnold Kegel, the gynaecologist who developed these exercises as non-surgical option for pelvic relaxation. Benefits Of Kegel Exercise After DeliveryAuthor: Deboshree Bhattacharjee
https://www.pampers.com/en-us/pregnancy/healthy-pregnancy/article/kegel-exercises
Squeeze the pelvic floor muscles, relax, and repeat. Here are a few different Kegel exercise routines to try: Long hold. Squeeze your pelvic floor muscles and hold for several seconds. Then relax for a few seconds and repeat. Initially, you may only be able to hold …
https://parenting.firstcry.com/articles/10-effective-pregnancy-exercises-for-normal-delivery/
Mar 16, 2020 · Steps: Slow Kegel exercise: Hold the contracted muscles for 3-10 seconds for 10 sets. Fast Kegel exercise: Contract and relax the pelvic floor muscles 25-30 times before relaxing for five seconds, and perform four sets of exercises.Author: Mahak Arora
https://www.mayoclinic.org/healthy-lifestyle/labor-and-delivery/in-depth/exercise-after-pregnancy/art-20044596
Pelvic tilt. Try the pelvic tilt a few times a day to strengthen your abdominal muscles. Lie on your back on the floor with your knees bent. Flatten your back against the floor by tightening your abdominal muscles and bending your pelvis up slightly. Hold for up to 10 seconds. Repeat five times and work up to 10 to 20 repetitions. Kegel exercise.
https://www.mayoclinic.org/healthy-lifestyle/womens-health/in-depth/kegel-exercises/art-20045283
Nov 21, 2018 · Kegel exercises can prevent or control urinary incontinence and other pelvic floor problems. Here's a step-by-step guide to doing Kegel exercises correctly. By Mayo Clinic Staff. Kegel exercises strengthen the pelvic floor muscles, which support the uterus, bladder, small intestine and rectum. You can do Kegel exercises, also known as pelvic ...
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