exercises for postpartum pelvic health recovery
During childbirth, your pelvic muscles stretch and weaken to allow the baby through the vaginal canal. During recovery, it is important to nurture these stretched muscles back to their original strength. If not addressed properly, the weakening of these muscles can lead to urinary incontinence and pelvic organ prolapse. During this time, it is especially important to seek professional guidance, practice patience and gradually incorporate safe exercises into your routine.
The muscles of the pelvic floor (often referred to as Kegel exercises) are responsible for supporting your bladder, uterus and rectum. When these muscles are strong and toned, they can help to prevent incontinence and promote core strength. It is also important to practice breathing efficiently, which allows the deep abdominal muscles to contract, stabilize your torso and reduce stress levels. Practicing breathing techniques that utilize your diaphragm is essential to postpartum recovery and pelvic floor rehabilitation.
For new mothers, a combination of relaxation and strength training is the best approach to support core and Pelvic Health Physiotherapy East Sheen. This combination helps to ease the back pain that many women experience after pregnancy and childbirth, allowing you to perform daily tasks comfortably and without fear of injuring yourself.
Are there specific exercises for postpartum pelvic health recovery?
Performing these core strengthening exercises can be done from a variety of positions, including lying on your back, side or sitting in a chair. Adding some variety to these core workouts can prevent your body from becoming too accustomed to the same movements and increase the overall effectiveness of the workout.
If you are unsure of how to begin your journey of postpartum core and pelvic floor health recovery, it is always best to seek the guidance of a qualified physical therapist or obstetrician who specializes in pelvic health. A pelvic floor physiotherapist can evaluate your individual needs and guide you through specific exercises that will promote your healing process.
The clam shell exercise is an excellent strengthening and toning exercise for the outer glute muscles and external hip rotators that often grow weak during pregnancy. This exercise is unique in that it moves the hip joint through a full range of motion, helping to prevent tightness from sitting for long periods of time.
During pregnancy and childbirth, our pelvic floor muscles undergo 9 months of change. To help them return to their pre-pregnancy state, they need to be able to contract and relax just like any other muscle. Too often, providers will instruct newly postpartum women to only focus on the contraction of their pelvic floor muscles (Kegels) and not the relaxation. A pelvic floor physiotherapist can teach you how to perform the perfect Kegel.