Best Postpartum Pelvic Floor Exercises
Giving birth is a truly amazing feat, but it can also take a toll on your body, especially your pelvic floor muscles. These muscles support your bladder, uterus, and bowels, and they can weaken during pregnancy and childbirth. This can lead to issues like urinary incontinence, pelvic organ prolapse, and difficulty with bowel control.
The good news is that you can strengthen your pelvic floor muscles with dedicated exercises. Here are some of the best postpartum pelvic floor exercises to help you recover and regain your strength:
1. Kegel Exercises
Kegel exercises are the most basic and effective way to strengthen your pelvic floor muscles.
How to do them:
- Find the right muscles: Imagine you're trying to stop yourself from peeing or passing gas. The muscles you contract are your pelvic floor muscles.
- Contract: Tighten these muscles, holding the contraction for 5-10 seconds.
- Relax: Release the muscles completely.
- Repeat: Do 10-15 repetitions, 3-4 times a day.
Tips:
- You should feel a lift in your pelvic floor, not a tightening in your stomach or buttocks.
- Avoid holding your breath while doing Kegels.
- You can do Kegels anywhere, anytime.
2. Pelvic Floor Lifts
Pelvic floor lifts are a variation of Kegels that work the muscles in a different way.
How to do them:
- Lie on your back with your knees bent and feet flat on the floor.
- Contract your pelvic floor muscles, as if you're trying to lift your baby out of your vagina.
- Hold the contraction for 5-10 seconds.
- Relax and repeat 10-15 times.
Tip: You can progress to doing pelvic floor lifts while standing or sitting.
3. Bridge
The bridge is a great exercise for strengthening your pelvic floor and glutes.
How to do it:
- Lie on your back with your knees bent and feet flat on the floor.
- Lift your hips off the floor, squeezing your glutes and contracting your pelvic floor muscles.
- Hold for 5-10 seconds.
- Slowly lower your hips back to the floor.
- Repeat 10-15 times.
Tip: To make this exercise more challenging, you can lift one leg at a time while performing the bridge.
4. Bird Dog
The bird dog is a challenging exercise that works your core, pelvic floor, and back muscles.
How to do it:
- Start on your hands and knees.
- Extend your right arm and left leg simultaneously, keeping your back straight and core engaged.
- Hold for 5-10 seconds.
- Return to the starting position and repeat on the other side.
- Do 10-15 repetitions on each side.
Tip: Focus on keeping your core engaged throughout the entire exercise.
5. Deep Breathing
Deep breathing exercises can help to relax your pelvic floor muscles and improve circulation.
How to do it:
- Sit or lie down in a comfortable position.
- Inhale slowly through your nose, filling your lungs completely.
- Hold your breath for a few seconds.
- Exhale slowly through your mouth.
- Repeat 10-15 times.
Tip: You can practice deep breathing anywhere, anytime.
Additional Tips
- Listen to your body: Don't push yourself too hard, especially in the early weeks after childbirth.
- Consistency is key: Do your pelvic floor exercises regularly for optimal results.
- Seek professional guidance: If you have any concerns or difficulties, consult with a pelvic floor physiotherapist.
- Be patient: It takes time to strengthen your pelvic floor muscles. Don't be discouraged if you don't see results immediately.
By incorporating these exercises into your routine, you can help to strengthen your pelvic floor, improve your bladder control, and reduce your risk of pelvic organ prolapse. Remember to listen to your body, be patient, and seek professional guidance if needed.
