Postpartum Pelvic Floor Exercises (The Ultimate Guide)

Congratulations on the arrival of your little one! As a new mom, it’s important to prioritize your postpartum recovery, and one key aspect of that is taking care of your pelvic floor. During pregnancy and childbirth, your pelvic floor muscles go through a lot of stress and strain, which can lead to issues like urinary incontinence, pelvic pain, and even pelvic organ prolapse.

Understanding the Importance of Pelvic Floor Exercises Postpartum

The postpartum period is a critical time for women to focus on their pelvic floor health. The pelvic floor muscles, which support the bladder, uterus, and bowel, undergo significant changes during pregnancy and childbirth. Here are some key reasons why pelvic-floor-targeting exercises postpartum are crucial for your recovery:

Restoring Muscle Strength: Pregnancy and childbirth can result in stretched and weak pelvic floor muscles and cause pelvic floor dysfunction. The exercises help in toning and strengthening these muscles, improving their ability to support the pelvic organs and prevent issues like bladder leakage.
Enhancing Bladder Control: Many women experience stress incontinence after childbirth, especially when coughing, sneezing, or laughing. Pelvic floor muscle exercises can significantly improve bladder control and reduce the frequency and severity of urinary leakage.
Preventing Pelvic Organ Prolapse: Pelvic organ prolapse occurs when the pelvic organs, such as the uterus or bladder, descend from their normal position and bulge into the vaginal canal. Strengthening the pelvic floor muscles helps maintain proper organ support and reduces the risk of prolapse.
Promoting Sexual Health: A strong pelvic floor is essential for sexual function and pleasure. Engaging in a regular pelvic floor exercise can enhance muscle tone, increase blood flow to the pelvic region, and improve sexual sensations for both you and your partner.
Accelerating Recovery: Performing these exercises postpartum can speed up your recovery process by promoting healing, reducing pain or discomfort in the pelvic area, and restoring muscle tone and function.

It’s important to remember that every woman’s postpartum journey is unique, and consulting with your healthcare provider is crucial to ensure that these exercises are suitable for you.

Anatomy of the Pelvic Floor

To fully comprehend the importance of pelvic floor exercises postpartum, it is essential to have a clear understanding of the anatomy of the pelvic floor. The pelvic floor is a group of muscles and connective tissues that form a sling-like structure at the base of the pelvis, and it plays a crucial role in supporting the organs in the area of the pelvic.

The pelvic floor consists of several layers of muscles that work together to provide strength and support. Let’s explore the key components of it’s anatomy:

Levator Ani Muscles: The levator ani muscles are the primary muscles of the pelvic floor. They are divided into three parts: the pubococcygeus, iliococcygeus, and puborectalis muscles. These muscles form a hammock-like structure and provide support to the bladder, uterus, and rectum.
Coccygeus Muscles: The coccygeus muscles, also known as the ischiococcygeus muscles, are located at the back of the pelvis. They assist in maintaining proper pelvic organ support and contribute to the overall stability of the pelvic floor.
Perineal Muscles: The perineal muscles are located between the anus and the vagina (in women) or the anus and the scrotum (in men). These muscles play a crucial role in bowel control, urinary continence, and sexual function.
Connective Tissues: The pelvic floor is also supported and reinforced by various connective tissues, including ligaments and fascia. These tissues provide structural integrity and help maintain the position of the pelvic organs.

During pregnancy and childbirth, this part of the body undergoes significant changes. The weight of the growing uterus and the pressure exerted during labor can stretch and weaken the muscles and the tissues of the pelvic floor.

Getting Started with Post Natal Pelvic Floor Exercises

After understanding the anatomy of the pelvic floor, it’s time to dive into getting started with pelvic floor muscle training. Pelvic floor strengthening is a crucial part of your postpartum recovery journey. These exercises can help restore muscle tone, improve bladder control, prevent pelvic organ prolapse, and enhance overall pelvic health.

When to Start Pelvic Floor Muscle Training After Giving Birth

The timing of starting pelvic-floor-focused exercises postpartum may vary depending on various factors such as the type of delivery, any complications experienced during childbirth, and your healthcare provider’s recommendations.

In general, it is safe to begin these kinds of exercises gently soon after giving birth, even as early as the first few days. However, it is crucial to consult with your healthcare provider before initiating any exercise program.

Essential Exercises for Strengthening Pelvic Floor Muscles

Kegel Exercises: Kegels are the foundation of pelvic floor exercises. They involve contracting and relaxing the pelvic floor muscles. To perform Kegels, imagine stopping the flow of urine midstream and squeeze the muscles in that area. Hold the contraction for a few seconds and then release. Start with a few repetitions and gradually increase the duration and number of contractions as your muscles get stronger.
Bridge Pose: The bridge pose is an excellent exercise to engage the pelvic floor muscles along with the glutes and core. Lie on your back with your knees bent hip width and feet flat on the floor. Slowly lift your hips off the ground, engaging your glutes and pelvic floor muscles. Hold for a few seconds and then lower back down. Repeat for several repetitions.
Deep Squats: Deep squats help strengthen the entire lower body, including the pelvic floor. Stand with your feet shoulder-width apart. Lower down into a squat position, keeping your back straight and knees aligned with your toes. Engage your pelvic floor muscles as you push back up to the standing position. Repeat for several repetitions.
Pelvic Tilts: Pelvic tilts help improve the flexibility and strength of the pelvic floor. Lie on your back with your knees bent and feet flat on the floor. Gently tilt your pelvis upward, flattening your lower back against the floor. Hold for a few seconds and then release. Repeat for several repetitions.

How to Perform the Exercises Correctly

It is essential to perform the exercises correctly to maximize their effectiveness. Here are some tips to ensure proper technique:

Focus on the muscles: When performing the exercises, concentrate on contracting and relaxing the pelvic floor muscles without involving other muscles like the abdominal muscles or buttocks.
Breathe: Remember to breathe naturally during the exercises. Avoid holding your breath as it can create unnecessary tension in the pelvic floor muscles.
Gradually increase intensity: Start with gentle contractions and gradually increase the intensity and duration of the exercises as your muscles get stronger.
Be consistent: Aim to perform the exercises regularly, incorporating them into your daily routine. Consistency is key to achieving optimal results.

By incorporating pelvic floor muscle training into your postpartum routine and performing them correctly, you can effectively strengthen and rehabilitate your pelvic floor muscles.

How soon can I do pelvic floor exercises after birth?

You can generally start the exercises (also known as Kegels) as soon as it’s comfortable after giving birth. For many pregnant women, this could be within a few days. However, it’s important to listen to your body and consult with your healthcare provider, especially if you had a complicated delivery.

How long does postpartum pelvic rest last?

Postpartum pelvic rest typically lasts for about 6 weeks, but this can vary depending on individual circumstances and the type of delivery. It’s essential to follow your healthcare provider’s recommendations and allow your body adequate time to heal.

Are squats good for pelvic floor?

Yes, squats can be beneficial for the pelvic floor. They help strengthen the muscles in the pelvic area when performed correctly. However, it’s important to ensure proper form to avoid putting undue pressure on the pelvic floor.

When should I start pelvic floor exercises in pregnancy?

The exercises can be started as soon as you discover you’re pregnant, or even before conception if you’re planning a pregnancy. Regularly practicing these exercises throughout pregnancy can help maintain muscle tone and assist in recovery postpartum.

Is it OK to do pelvic floor therapy while pregnant?

Yes, pelvic floor therapy is generally safe and beneficial during pregnancy. It can help strengthen the muscles of the pelvic floor, which support the uterus, bladder, and bowels, and can also aid in a smoother delivery and recovery.

What exercises relax the pelvic floor during pregnancy?

Exercises that relax the pelvic floor during pregnancy include deep squats, pelvic tilts, and gentle stretching exercises like the butterfly stretch. It’s important to balance strengthening with relaxation to maintain a healthy pelvic floor.

Do squats help with pelvic floor during pregnancy?

Squats can help strengthen the pelvic floor during pregnancy, as well as improve overall strength and endurance, which is beneficial for childbirth. Ensure proper form and consult with a healthcare provider or a fitness professional specialized in prenatal exercise for guidance.