Best Pelvic Floor Exercises Postpartum
Congratulations on your new arrival! As you recover from childbirth, it's important to focus on your overall health and well-being. This includes taking care of your pelvic floor muscles, which support your bladder, bowel, and uterus.
What are Pelvic Floor Muscles?
Your pelvic floor muscles are a group of muscles that form a hammock-like structure at the bottom of your pelvis. They play a crucial role in supporting your internal organs and controlling bladder and bowel function. During pregnancy and childbirth, these muscles can become weakened or stretched.
Why are Pelvic Floor Exercises Important After Childbirth?
- Urinary Incontinence: Many women experience leakage or difficulty controlling their bladder after childbirth. Strengthening the pelvic floor muscles can help prevent and manage urinary incontinence.
- Bowel Control Issues: Pelvic floor exercises can also improve bowel control and reduce the risk of constipation.
- Sexual Function: A strong pelvic floor can contribute to better sexual function and enjoyment.
- Organ Prolapse: Weak pelvic floor muscles can increase the risk of organ prolapse, where internal organs descend into the vagina.
Best Pelvic Floor Exercises Postpartum:
1. Kegel Exercises:
- How to do it: Imagine you are trying to stop the flow of urine or gas. Tighten the muscles in your pelvic floor, as if you are lifting them up and inward. Hold for 5 seconds, then release. Repeat 10-15 times.
- Tip: You should feel the muscles tighten and lift, but you shouldn't feel your abdomen or buttocks move.
2. Bridge:
- How to do it: Lie on your back with your knees bent and feet flat on the floor. Lift your hips off the ground until your body forms a straight line from your shoulders to your knees. Engage your pelvic floor muscles while lifting. Hold for 5 seconds, then slowly lower your hips back to the starting position. Repeat 10-15 times.
3. Squat:
- How to do it: Stand with your feet hip-width apart. Lower your body as if you are sitting down on a chair, keeping your back straight and your core engaged. Make sure your knees don't go past your toes. Hold for a few seconds, then slowly stand back up. Repeat 10-15 times.
4. Bird Dog:
- How to do it: Start on your hands and knees. Extend one arm forward and the opposite leg backward, keeping your core engaged and your back flat. Hold for a few seconds, then return to the starting position. Repeat on the other side. Do 10-15 repetitions on each side.
5. Pelvic Floor Muscle Training with Devices:
- There are pelvic floor muscle training devices available that can help you strengthen your muscles and improve your control. Consult with your doctor or a pelvic floor physical therapist to find out if these devices are right for you.
Tips for Success:
- Consistency is key: Aim to perform pelvic floor exercises daily, even if it's just for a few minutes.
- Breathing: Focus on breathing deeply throughout the exercises. Avoid holding your breath.
- Don't overdo it: Start with a few repetitions and gradually increase the number as you get stronger.
- Listen to your body: If you experience any pain or discomfort, stop and consult with your doctor or a physical therapist.
Consult with a Healthcare Professional:
It's always a good idea to consult with your doctor or a pelvic floor physical therapist for personalized guidance and exercises. They can assess your individual needs and provide tailored recommendations for your recovery.
