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If you had an episiotomy or if your perineum feels bruised or swollen, then doing Kegel exercises to tighten your pelvic floor muscles will improve circulation to the area and help avoid problems such as incontinence. These muscles tire easily, so it’s best to do several contractions repeatedly throughout the day rather than in one session.

• Lie on your back with your knees bent and your feet flat on the floor.
• Tighten the muscles of the vagina as if trying to interrupt the flow of urine when going to the bathroom.
• Hold for a count of 4, then release. Repeat 10 times. Try to work up to 3 or 4 sets about 3 times a day.