Kegel exercises strengthen the pelvic floor
muscles, which support the uterus, bladder,
This exercise stretches your hip and thigh
muscles as you sit comfortably.
 Sit on the floor.
 Bring your feet close to your body while
crossing your ankles.
Hold this position for as long as you are
comfortable
small intestine and rectum.
 Make sure your bladder is empty, then sit
or lie down.
 Tighten your pelvic floor muscles. Hold
tight and count 3 to 5 seconds.
 Relax the muscles and count 3 to 5
seconds.
 Repeat 10 times, 3 times a day (morning,
afternoon, and night).
Stand facing a wall with your feet in a wide sumo
squat position.
 Squat as far down as you can. Go all the way
down to the ground, if you’re able, but be careful
not to overstretch.
 Keep your arms extended in front of you. If
needed, hold onto the wall for balance.
 Perform a Kegel exercise at the bottom of your
squat. Squeeze your pelvic floor as if you were
trying to stop the flow of urine.
 Hold this position for 10 seconds and return to
standing.
 Repeat 5 times
This exercise strengthens your back, hip,
and abdomen muscles.
 Positioned on your hands and
knees, place your hands directly
under your shoulders and your
knees under your hips.
 Breathe in deeply. Tuck your head
downward and round your back up,
making a curve with your back in
the shape of the letter C. Hold this
position for a count of 6.
 Breathe out slowly and bring your
head back up. Relax, keeping your
back straight-don't allow it to curve
toward the floor. Hold this for a
count of 6.
 Do this exercise 8 times or to your
comfort level.
 BENEPISYO NG  Mas mabilis na pagbawi ng lakas
ABDOMINAL AT PERINEAL pagkatapos ng panganganak
(Faster recuperation after labour)
EXERCISES  Pag-iwas at pagkontrol ng kawalan

 Magdudulot ng kasiyahan
(Enjoyment)
ng pagpipigil sa ihi
(Prevention and management of urinary
incontinence)
Pelvic and
 Karagdagang enerhiya (Increased
energy)
 Improved fitness
 Improved posture
 Improved circulation
 Pagkontrol ng Timbang (Weight
Abdominal
Exercises
 Nababawasan ang sakit sa likod control)
at baywang  Stress relief
(Reduced back and pelvic pain)
 Nababawasan ang panganib ng
 Mababawasan ang panganib ng
mga komplikasyon sa
pagkabalisa at pagkalungkot
(Reduced risk of anxiety and depression)
for
pagbubuntis tulad ng pre-  Improved sleep and management
eclampsia at hypertension na
hinihimok ng pagbubuntis
of insomnia
 Karagdagang abilidad upang
Pregnant
(Decreased risk of pregnancy complications
such as pre-eclampsia and pregnancy-
makayanan ang pisikal na hinihingi
induced hypertension) ng pagiging ina
 Paghahanda para sa pisikal na (Increased ability to cope with the physical
demands of motherhood)
pangangailangan ng pagbubuntis
(Preparation for the physical demands of
labour)
 Mas kaunting mga komplikasyon
sa panganganak Prepared by:
(Fewer complications in delivery) Lenny Grace Dato-on
Rodje Don Francisco