Trying to recover and regain strength after delivery. Read this blog to learn essential techniques and tips to get healthier pelvic floor muscles after childbirth.
Motherhood is a beautiful phase in life. As you embark on this new journey, it’s critical to give importance to your postpartum recovery. After childbirth, one area that needs special attention is your pelvic floor. Pregnancy and delivery can put a significant strain on pelvic muscles, leading to various health concerns like urinary incontinence and discomfort.
This article explores the importance of pelvic floor exercises for postpartum recovery, how to strengthen pelvic floor muscles, and overall pelvic health. Pelvic floor muscles support your bladder, bowel, and uterus, however, they can weaken during pregnancy and childbirth. Weak pelvic floor muscles can lead to health issues with bladder control, bowel control, and sexual function.
Following are some of the pelvic floor exercises that can be done to improve postpartum health
1. Kegel Exercises: The Foundation of Pelvic Floor Exercises
Kegels are simple and effective exercises to strengthen pelvic floor muscles.
A kegel is a contraction of the pelvic floor muscles. These exercises can help restore the abdominal wall and strengthen the pelvic floor, aiding in recovery from birth.
- How to do the Kegel Exercise
- Slowly lift the pelvic floor muscles (like an elevator rising)
- Hold the position for a few seconds.
A reverse kegel is the relaxation of the pelvic floor or “dropping” of the pelvic floor muscles.
- How to do Reverse Kegel
- Slowly drop your pelvic floor muscles like an elevator falling.
- Do two sets of 10 reps twice a day.
- Consult your physical therapist to know which type of Kegel is best for you.
Relaxation between each rep and between sets is just as important. None of these exercises should cause pain or make you feel like you might leak urine.
2. Heel Slides
This type of pelvic floor exercise stimulates pelvic floor contractions targeting abdominal muscles.
- How to do Heel Slides
- Lie on the floor with your knees bent and pelvis in a neutral position.
- Inhale and, then exhale through the mouth, letting your ribs compress.
- Pull your pelvic floor up, lock in your core, and slightly move your right heel away from you.
- Be in the bottom position, then inhale and bring your leg back to the starting position.
- Repeat.
- Do 10 slides on each side before switching to the next leg.
3. Deep breathing techniques for pelvic floor activation
Deep breathing can be helpful for pelvic floor activation and relaxation. Here’s how to discover the connection between deep breathing and pelvic floor activation.
- Be in a comfortable position, either sitting or lying down.
- Keep your hands on your lower abdomen, below your belly button.
- Take a deep breath through your nose slowly, and feel your abdomen rise. Imagine your pelvic area filling with air.
- Hold your breath for a few seconds.
- Exhale slowly through your mouth, and feel your abdomen and your pelvic floor relax.
- Repeat
4. Pelvic tilts for core and pelvic stability
Pelvic tilts are another important pelvic floor exercises that are extremely beneficial for core strength restoration and pelvic stability after delivery. Let’s see how to do it to promote healing and relieve lower back pain.
- Lie on your back with your knees bent and feet flat on the floor.
- Keep your arms by your sides.
- Slowly contract your abdominal muscles to flatten your lower back against the floor.
- This movement will move your pelvis slightly upward.
- Be in that position for a few moments before relaxing.
5. Bird dog for pelvic muscle strengthening
A bird dog is a kind of pelvic floor exercise that not only tones the glutes and hamstrings but also engages the pelvic floor.
- Stretch one arm straight in front and extend the opposite leg behind you
- Place one knee on the floor and form a straight line from your extended hand to your extended foot.
- Be in that position for a few seconds
- Switch to the other side.
- Repeat.
Importance of rest and recovery
Remember, postpartum recovery isn’t just about exercise. It is also the time to give importance to rest and self-care to speed up your body’s healing process.
When to start pelvic floor exercises after childbirth
Pelvic floor exercises can be done as soon as you feel comfortable after delivery. If you had a vaginal delivery, it is better to wait till your bleeding stops and your stitches heal. If you had a cesarean section, wait until your body is ready for it.
How often to do pelvic floor exercises
Pelvic floor exercises can be done as often as you like. But, keep in mind to start slowly. Gradually increase the number of times you do it and the length of time you hold each contraction.
How long to do pelvic floor exercises
Women can continue doing pelvic floor exercises for as long as they need to. Most women find that it is required to do it for several months after delivery.
Tips to do pelvic floor exercises
- Be in a comfortable and relaxed state when you do pelvic floor exercises. If you’re uncomfortable, you won’t be able to contract your muscles smoothly.
- Don’t hold your breath for a long time while doing pelvic floor exercises. This might put pressure on your pelvic floor muscles.
- Stop immediately, if you feel any pain while doing pelvic floor exercises.
Introducing pelvic floor exercises into your postpartum routine can bring many fruitful health benefits. It leads to improved bladder control, enhanced core strength, and improved overall well-being. However, it is essential to listen to your body, take it slowly, and gradually increase the intensity of your workouts. Keep in mind, every woman’s postpartum journey is different and unique, so consult your doctor before forming any postpartum routine. If you have sheer dedication and patience, you can regain pelvic health and embrace the joys of motherhood.
