Reclaiming Your Strength: Postpartum Pelvic Floor Exercises

Welcoming a new baby is an incredible journey filled with joy, but it can also bring physical challenges for new mothers. One of the most crucial aspects of postpartum recovery is regaining strength and control in the core muscles and pelvic floor. Strengthening the pelvic floor can significantly reduce incontinence, improve bladder control, prevent prolapse and aid in overall postpartum recovery. Here are seven effective postpartum pelvic floor exercises to help you get started on your journey to recovery.

1. Pelvic Tilts

Pelvic tilts are an excellent exercise to strengthen the deep abdominal and pelvic muscles. They also help improve posture and reduce back strain while promoting relaxation of the pelvic floor muscles.

How to Do It:

1. Lie on your back with your knees bent and feet flat on the floor.
2. Gently contract your pelvic floor muscles (as if stopping yourself from passing urine) and hold for five seconds.
3. Rock your pelvis back, arching your lower back and pushing your belly towards the ceiling.
4. Hold for two seconds, then relax your pelvic floor muscles as you lower your abdomen back to the floor.
5. Repeat this exercise 10 times.

2. Kegel Squeezes

Kegel exercises, also known as Kegel squeezes or pelvic floor exercises, are vital for improving bladder control and reducing postpartum incontinence.

How to Do It:

1. Squeeze and release all the muscles in your pelvic floor as if trying not to pass urine.
2. Hold the squeeze for five seconds, then slowly release.
3. Aim for 10 repetitions, gradually increasing the hold time as you build strength.

3. Pelvic Floor Lifts

Pelvic floor lifts are another excellent exercise to strengthen the pelvic floor muscles and improve bladder control.

How to Do It:

1. Lie on your back with your knees bent and feet flat on the floor.
2. Take a deep breath, then as you exhale, tighten and lift your pelvic floor muscles up towards your navel.
3. Hold for three seconds, then release as you inhale.
4. Repeat this exercise 10 times.

4. Hip Tilts

Hip tilts help build strength and promote healing in the pelvic floor muscles. They also improve posture and stability, reducing pain and discomfort associated with postpartum recovery.

How to Do It:

1. Lie on your back with your knees bent and feet flat on the ground.
2. Gently tilt one hip up towards the ceiling while keeping both shoulder blades flat against the ground.
3. Hold for five seconds, then relax as you return to the starting position.
4. Repeat 10 times on each side.

5. Bridging

Bridging is vital for restoring the strength and support of the pelvic floor muscles post-delivery.

How to Do It:

1. Lie on your back with knees bent and feet flat on the ground, approximately hip-width apart.
2. Squeeze your glutes and hamstrings as you lift your hips off the mat into a bridge position.
3. Hold for three seconds, then slowly lower down to the starting position without letting your pelvis touch the floor between reps.
4. Do 10 repetitions, gradually increasing the hold time for each rep.

6. Bridge Kegels

Bridge Kegels combine the benefits of bridging and Kegel exercises to provide a comprehensive workout for the pelvic floor muscles.

How to Do It:

1. Begin in the bridge position.
2. Squeeze your inner thighs together while simultaneously performing a Kegel exercise, holding for five seconds per repetition.
3. Aim for 10 repetitions, breathing deeply throughout.

7. Squats

Squats are an excellent advanced postpartum pelvic floor exercise that helps regain strength and tone in the pelvic muscles. They work the entire core, including the pelvic floor muscles, making them a great choice for postpartum recovery.

How to Do It:

1. Stand with your feet shoulder-width apart.
2. Bend your knees as if sitting back into a chair, keeping your back straight and knees behind your toes.
3. Push back up to the standing position.
4. Perform 10 to 15 repetitions.

Final Thoughts

Each exercise should be done with caution, and if you experience any pain or discomfort, stop immediately and consult a health professional. Practicing these postpartum pelvic floor exercises regularly can help you regain core strength and stability, reduce incontinence problems, and improve your overall pelvic floor health. Remember, recovery is a journey, and with consistent effort, you can reclaim your strength and well-being.