How Women Can Strengthen Their Pelvic Floor Postpartum: Top Proven Exercises For Maximum Results

The postpartum pelvic floor is a complex issue. The pelvic floor is a group of muscles that includes the bladder, uterus, and bowel. These muscles form a "sling" that attaches to the pubic bone and tailbone. The pelvic floor plays a big role in bladder and bowel control, and is important for healthy sexual function as well.

Why does pelvic floor dysfunction happen? During pregnancy, the pelvic floor muscles stretching help relax the organs and allow them to support a growing baby. The pelvis needs to grow and expand as the pregnancy progresses.

A strong pelvic floor helps with postpartum recovery too. During postpartum, the muscles of the pelvic floor can become weakened, leading to pelvic floor disorders, painful sex, difficulty with exercise, and other symptoms.

Benefits of Pelvic Floor Exercises 

Pelvic floor exercises can make a huge difference as women recover from pregnancy and childbirth! These exercises can help prevent bladder problems, bowel problems, incontinence, prolapse, and sexual pain.

Regular pelvic floor training during pregnancy and postpartum can help the pelvic floor return to normal after giving birth. Most women see great results after pelvic floor therapy.

New moms can benefit from pelvic floor exercises. A strong pelvic floor is fundamental for avoiding painful sex, urinary incontinence, and other symptoms of a weak pelvic floor. The benefits of these exercises for new moms can even improve relationships and self-confidence.

Creating a Postpartum Exercise Routine

After pregnancy, moms can really benefit from exercises that strengthen the pelvis. Women can benefit from creating a routine that focuses on the stomach, shoulders, hips, legs, and spine.

Where should someone begin?

• Come up with a routine that includes a variety of exercises, tailored to your current fitness level and gradually increasing in intensity.

• Aim to do 3 sets of 8-12 squeezes every day, trying different positions, such as lying down, sitting, or standing.

• Combine pelvic floor exercises with a regular activity, such as waiting for water to boil or sitting at a red light. You can do simple exercises anytime!

• Remember to actively squeeze your pelvic floor when coughing, sneezing, or lifting heavy objects.

• Think about the muscles of the pelvis when you sit, breathe, lift objects, or exercise.

Top Pelvic Floor Exercises for Postpartum Women

1. Diaphragmatic Breathing 

Diaphragmatic breathing should be done in a comfortable position. This exercise is simple and helps engage the pelvic floor.

• This exercise connects the abdominal muscles, pelvic floor, and diaphragm to start stabilizing the core.

• Do this for 5-10 minutes at a time, 2-3 times per day, to help engage the pelvic floor and help you relax.

• How do you do this exercise? First, lie on your back with your knees bent and feet flat on the floor, placing one hand on your belly and the other on your chest.

• Do this exercise slowly, taking time to feel your belly rise and fall with your breathing. Inhale and exhale slowly, feeling your diaphragm move as you breathe.

• Breathe in slowly through your nose, feeling your belly move against your hand. The hand on your chest should remain still. Try to relax!

2. Kegel and Reverse Kegel 

Kegels are an integral part of women's health but are often an overlooked exercise.

• A Kegel is when you contract the pelvic floor muscles, while a reverse Kegel is when you relax the pelvic floor.

• For this exercise, do 2 sets of 10 reps, twice a day, and remember to relax between reps and sets.

• Start by contracting your pelvic floor muscles and holding for 5-10 seconds, then release and repeat.

• Kegels are a great way for women to regain control of their bodies postpartum. Kegels can really be done in any position, whether you prefer to sit or stand.

3. Pelvic Bracing 

Pelvic bracing is another great form of pelvic physical therapy.

• Pelvic bracing engages pelvic floor muscles with deep abdominal muscles to support posture and pelvic organs.

• Lie on your back with your knees bent, shoulders relaxed, and feet flat on the floor, engaging your pelvic floor muscles and drawing your belly button towards your spine.

• These exercises can improve pelvic health and overall posture when you're in a standing position.

Lifestyle Changes for Optimal Pelvic Floor Health

Women should try to eat a balanced diet, with lots of fiber, and drink plenty of water as they recover from pregnancy and childbirth. A balanced diet and lifestyle can help with recovery and pelvic floor health.

You can also temporarily avoid heavy lifting and high-impact exercises until you fully heal. Try other ways to improve blood flow and mobility, like taking a walk or doing a deep squat stretch. Increase the intensity of your workouts over time.

Concentrate on having good posture. Try to engage your pelvic floor muscles when you cough, sneeze, or lift heavy objects.

The Importance of Pelvic Floor Muscles in Postpartum Recovery

The muscles of the pelvic floor area play a large role in postpartum recovery. These muscles support the pelvic organs and maintain good bladder control and bowel control. Weak muscles can lead to incontinence, prolapse, and pain during sex.

Doing regular pelvic floor exercises can gradually increase your strength, decrease pain during postpartum recovery, help with weight loss, and promote overall pelvic health. Moms should take care of their bodies, even as they take care of a newborn.

Overcoming Common Issues

Some common issues include:

• Incorrect muscle targeting: A frequent issue is not correctly identifying and engaging the pelvic floor muscles.

• Overexerting yourself: In the eagerness to regain pelvic floor strength, new moms may push themselves too hard, too soon. Always check in with a doctor before starting a new routine.

• Holding your breath during exercise: Breathing correctly plays a pivotal role in pelvic floor exercises.

Pelvic Floor Exercises For Sexual Function

Having a strong pelvic floor can also help women as they figure out sexual health after pregnancy and childbirth. Having strong hips, knees, shoulders, and spine should increase sexual satisfaction and reduce pain during intercourse. Many women find it difficult to find a comfortable position in the early months after having a baby, but practicing exercises that help the pelvic floor muscles can decrease pain and increase pleasure.

These exercises, in combination with physical therapy, can make a big impact on women's health postpartum. 

Postpartum pelvic floor exercises can make a big difference in women's health as they recover from childbirth. These exercises are essential for new mothers looking to improve their strength and confidence after pregnancy and childbirth. By incorporating these simple exercises into your daily routine, and perhaps consulting the services of a pelvic floor therapist, you can improve your pelvic health and wellbeing.