Postpartum1 min readUpdated May 31, 2026

Kegel exercises after birth

Strengthening the pelvic floor after vaginal or cesarean birth — technique, timing, and when to see a pelvic physiotherapist.

#kegel#san-chau#phuc-hoi

Bầu Ăn Gì? Team · References NHS, ACOG

What is the pelvic floor?

The muscle group that supports the bladder, uterus, and rectum. Pregnancy and birth stretch these muscles; strengthening them may improve bladder control during recovery.

How to practice

  1. Squeeze the muscles as if stopping urine flow, hold 3–5 seconds, then relax 3–5 seconds.
  2. Repeat 10 times for 3 cycles per day.
  3. Breathe normally; do not clench your buttocks.

When to start

You can often begin soon after vaginal birth if it is not painful; after a cesarean, ask your clinician when to start. If urinary leakage persists beyond about six weeks, see a pelvic health specialist.

Related articles