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Kegel Exercises During Pregnancy and Postpartum

Women have been aware of how doing Kegel exercises are important during pregnancy and post partum. Why? Before we find out the importance of kegel exercises, we should answer the question, “What exactly are Kegel exercises?” Kegels are pelvic floor strengthening exercises, done to better support your urethra, bladder, uterus, and your rectum.

Why do Kegel exercises?

In Pregnancy
Consistently doing Kegel exercises during pregnancy will strengthen the pelvic floor in preparation for delivery. Performing Kegels will also decrease your likeliness to tear, thereby decreasing your chances of needing an episiotomy. Another benefit of Kegel exercises is that it prevents some urine leakage, which can sometimes happen in late pregnancy.

Postpartum
Labor and delivery can sometimes cause temporary problems, such as urinary incontinence, associated with a prolapsed or sagging bladder. Strengthening your pelvic floor muscles assists in ending this often embarrassing problem. Another benefit post partum is that Kegel exercises can aid in a swift healing of an episiotomy. Talk to your doctor about when to start your Kegel exercises after your delivery.

How to Do Kegel Exercises

To locate the Kegel muscles, wait until your bladder is full. While sitting on the toilet, release some urine; then stop the flow just as quickly. Release and stop the flow of urine several times. The muscles that allow you to do this are your Kegel muscles. When you get the hang of that, do your Kegel exercises on an empty bladder. Tighten just those muscles around the vagina, then release. Tighten for 4-8 seconds, then release for 4-8 seconds. Do this until you can build up to ten reps. It is highly recommended to work up to 100 Kegels per day in sets of 10.

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    Kegelmaster Instructions

    Make sure you lubricate the vaginal area with a water soluble natural lubricant and lubricate the Kegelmaster at the tip. Place the Kegelmaster between your thighs, insert the unit into your vaginal opening until it is firmly in place. You will notice this when the Kegelmaster feels much smaller and locks into place.

    Grasp your Kegelmaster firmly, you are now ready for your initial adjustment!! This is done by turning the knob at the top of the Kegelmaster counterclockwise - until the knob is no longer touching the top of the Kegelmaster and until you feel a slight pressure. This should not be uncomfortable.

    NOTE: If the knob is at the top of the Kegelmaster and you don't feel any pressure from the Kegelmaster putting resistance against the vaginal muscles, then you will have to add another spring. If you have the right tension, squeeze down against the Kegelmaster. If you are easily able to clamp down with your vaginal muscles completely for thirty reps (closings), remove the unit from your vagina and change the position of the spring, moving forward one pin (see Power Spring Combinations). If you are still able to easily close down all the way, for thirty reps - after insertion, then you must move the single spring back to the rear pin (1) and add a spring to the next forward pin (2), then repeat the process.

    Power Spring Combinations:

    1,2,3,4, 1*2, 1*3, 1*4, 2*4, 3*4, 1*2*3, 1*2*4, 1*3*4, 2*3*4, 1*2*3*4

    The ideal spring tension is determined by one's ability to close the Kegelmaster at the beginning of the exercise and become unable to close it completely at the end of 30 reps. This is not hard to do and it is a lot of fun to see how many of the springs you can squeeze for 30 reps, having difficulty with the last five. The exercise sequence starts with 3 sets of 30 reps daily. With each rep you attempt complete closure of the Kegelmaster, pausing in between each set of 30 reps for 3-5 seconds. It is recommended to work up to 6 sets of 30 reps a minimum of 3 times a week. An individual may do more sets, but it is not advisable to exceed 30 reps. A final fatigue of the muscle until the last rep is performed with very little vaginal movement is your goal. When you are finished, close the device before removing! Gently close the device, tighten the knob and slowly remove the Kegelmaster.

    Ideally, use the kegel exerciser twice a day, morning and evening. For women with prolapse, it is recommended to use the Kegelmaster in the morning to start with.

    For prolapse or any other medical condition, please consult your doctor before purchasing the Kegelmaster.

    The Kegelmaster is cleared and deemed effective by the FDA as a medical device for incontinence.

    We in no way intend to diagnose, treat or make any medical claims about the Kegelmaster.

    Cleaning the Kegelmaster is simple. Use an anti-bacterial cleaner after each use. Open device, remove springs, and use a small brush to reach all areas of the Kegelmaster. Dry and store for the next use.