Best Pelvic Floor Exercises After Birth
Congratulations on your new arrival! As you begin your postpartum recovery journey, don't forget about your pelvic floor muscles. These muscles support your bladder, bowel, and uterus, and they can be weakened during pregnancy and childbirth. Strengthening your pelvic floor is crucial for preventing incontinence, improving bladder control, and enhancing sexual function.
Here are some of the best pelvic floor exercises you can incorporate into your postpartum routine:
Kegels
Kegels are the most popular and effective pelvic floor exercises. Here's how to do them:
- Identify the muscles: Imagine you're trying to stop the flow of urine or gas. The muscles you use to do this are your pelvic floor muscles.
- Contract: Tighten these muscles, lifting them up and inwards as if you are trying to pull them towards your spine.
- Hold: Hold the contraction for 5 seconds.
- Release: Relax your pelvic floor muscles for 5 seconds.
- Repeat: Do 10 repetitions of this exercise, 3 times a day.
Pelvic Floor Lifts
This exercise is similar to Kegels but adds a slight variation for added intensity:
- Start: Lie on your back with your knees bent and feet flat on the floor.
- Engage: Imagine you're lifting a heavy object with your pelvic floor muscles.
- Hold: Hold the contraction for 5 seconds.
- Release: Relax your pelvic floor muscles for 5 seconds.
- Repeat: Do 10 repetitions of this exercise, 3 times a day.
Bridge Pose
This yoga pose can also help strengthen your pelvic floor:
- Start: Lie on your back with your knees bent and feet flat on the floor.
- Engage: Lift your hips off the floor, squeezing your glutes and engaging your pelvic floor muscles.
- Hold: Hold the pose for 5-10 seconds.
- Release: Slowly lower your hips back to the floor.
- Repeat: Do 10 repetitions of this exercise, 3 times a day.
Other Tips for Postpartum Pelvic Floor Recovery:
- Consult a pelvic floor therapist: They can provide personalized guidance and exercises tailored to your needs.
- Don't overdo it: Start slowly and gradually increase the intensity and duration of your exercises.
- Listen to your body: If you experience any pain, stop the exercise and consult your doctor.
- Stay hydrated: Drink plenty of water throughout the day to support bladder health.
- Avoid straining: Use proper lifting techniques and avoid straining during bowel movements.
Remember:
Strengthening your pelvic floor after birth takes time and consistency. Be patient with yourself and continue practicing these exercises regularly to regain your strength and control.
Important Disclaimer: This information is for general knowledge and does not constitute medical advice. Consult with your doctor or a qualified healthcare professional for personalized advice on your postpartum recovery.
