If you’re a newly minted mother who’s just given birth, you’ve likely also become intimately aware of your pelvic floor muscles. The small but mighty pelvic floor muscles sit in your pelvis like a hammock and support your pelvic organs. These muscles are closely related to your core, glutes, and hip musculature.
After giving birth, it’s common for the pelvic floor to become overworked, stretched, weakened, or in need of rehabilitation. But don’t worry, there are ways to get your core back on track and regain strength and confidence postpartum.
Meet Sarah, a new mom who recently went through the incredible journey of childbirth. Like many women, Sarah experienced changes in her body, particularly in her pelvic floor muscles. She noticed that her core felt weaker, and she longed to regain the strength and stability she once had.
Seeking guidance from a pelvic floor physical therapist, Sarah learned about the importance of pelvic floor rehabilitation after pregnancy. The physical therapist performed an internal assessment to evaluate the strength and function of Sarah’s pelvic floor muscles.
The assessment provided valuable insights into the specific areas that needed to be targeted for rehabilitation. Armed with this knowledge, Sarah was eager to start her postpartum exercise routine to strengthen her core and pelvic floor muscles.
With the guidance of her physical therapist, Sarah incorporated exercises like diaphragmatic breathing and pelvic floor contractions (Kegels) into her daily routine. These gentle exercises helped improve the function of her pelvic floor and aided in her recovery.
Through consistent practice and with the support of her physical therapist, Sarah noticed a significant improvement in her core strength and overall well-being. She no longer experienced discomfort or pain in her pelvic floor, and her confidence soared as she regained control and stability in her body.
Sarah’s story is a testament to the power of pelvic floor rehabilitation after pregnancy. By incorporating postpartum exercises and seeking guidance from a pelvic floor physical therapist, you too can support your pelvic floor health and strengthen your core.
In the following sections of this article, we will explore the signs of a weak core and safe postpartum exercises, as well as the benefits of pelvic floor physical therapy and a step-by-step guide to exercises. Let’s empower ourselves and prioritize our pelvic floor health during the postpartum period.
Signs of a Weak Core and Safe Postpartum Exercises
Pregnancy and childbirth can have a significant impact on the strength and functionality of your core and pelvic floor muscles. As a result, many new moms may experience signs of a weak core, including back pain, poor posture, anterior pelvic tilt, difficulty standing up, and balance issues.
To regain core strength and alleviate these symptoms, it is important to engage in safe postpartum exercises that target the weakened areas. Here are some gentle and effective exercises that can help strengthen your core and pelvic floor muscles:
- Deep belly breathing: Inhale deeply, allowing your belly to rise, and exhale fully, drawing your navel towards your spine. This exercise helps activate and engage the deep abdominal muscles.
- Pelvic bridges: Lie on your back with knees bent and feet flat on the ground. Lift your hips off the floor, squeezing your glutes and engaging your core. Hold for a few seconds and lower back down. This exercise targets the glutes and hamstrings while engaging the core and pelvic floor muscles.
- Bent leg raises: Lie on your back with knees bent and feet flat on the ground. Slowly lift one leg off the ground while keeping your core engaged. Lower the leg back down and repeat with the other leg. This exercise targets the lower abdominal muscles and helps improve core strength.
- Horizontal forearm planks: Get into a forearm plank position, with your elbows directly under your shoulders and your body in a straight line. Hold this position for as long as you can, engaging your core and pelvic floor muscles to maintain stability.
- Side planks: Lie on your side with your elbow beneath your shoulder. Lift your hips off the ground, creating a straight line from your head to your feet. This exercise targets the obliques and helps improve core stability.
When starting your postpartum exercise routine, it is important to begin with shorter sets and gradually increase the intensity and duration of your workouts as your strength improves. However, it is crucial to consult with your healthcare provider before starting any exercise routine, especially if you have had a c-section delivery or diastasis recti.
Every woman’s postpartum experience is unique, so it is highly recommended to seek guidance from a pelvic floor physical therapist. They can assess your specific needs and tailor an exercise plan that targets your weak core and pelvic floor muscles effectively.
Benefits of Pelvic Floor Physical Therapy and Step-by-Step Guide to Exercises
Pelvic floor physical therapy offers several benefits for postpartum women. By targeting and strengthening the muscles of the pelvic floor, you can improve muscle strength, coordination, and overall pelvic health. Physical therapy sessions may include exercises such as Kegels, deep squats, bridges, and deep breathing. These exercises help strengthen your pelvic floor and supporting muscles, improving bladder and bowel control, sexual function, core stability, and preventing issues like diastasis recti.
Engaging in pelvic floor exercises is not a one-size-fits-all approach, and it is highly recommended to seek guidance from a pelvic floor physical therapist who can assess your specific needs and develop a personalized exercise plan. Additionally, a step-by-step guide to pelvic floor physical therapy exercises includes:
- Familiarizing yourself with the pelvic floor muscles
- Practicing deep breathing techniques
- Performing Kegel exercises
- Doing bridge exercises
- Incorporating squats
Consistency is key, and it is recommended to perform these exercises at least three times a week, gradually increasing intensity and duration under the guidance of a healthcare professional. By addressing the impact of childbirth on the pelvic floor and engaging in targeted exercises, you can regain pelvic power, improve continence, organ support, and overall well-being.
No Comments yet!