How Soon Can I Start Pelvic Floor Exercises After Birth?

Pelvic muscle exercises are performed to help strengthen the pelvic floor and recover quicker after a pregnancy. After birth, women should start pelvic floor exercises as soon as possible as it minimizes the chances of incontinence. The effects of pelvic floor exercises stretch from pregnancy to postpartum.

Pelvic floor exercises usually help strengthen vaginal exercises, prevent incontinence, and prevent accidentally passing gas or stool. During pregnancy, pelvic floor exercises usually help make birthing easier. They can do this because they strengthen the pelvic muscles, allowing you to control them better during the birthing process.

What Are the Benefits of Pelvic Floor Exercises?

Healing

Pelvic floor exercises help weak, damaged, or strained muscles heal after giving birth. They do this by improving blood flow to these muscles.

Bladder Control

After birth, many women suffer from urinary leakage. They are effective for women who have had a cesarean section or vaginal delivery.

Tightens Ligaments

During pregnancy, the ligaments around the belly and womb tend to stretch to accommodate the growing baby. At this time, the pelvic muscles are under significant pressure. Pelvic floor muscles will help restore these muscles and ligaments. It will help protect against vaginal prolapse and incontinence.

What Pelvic Floor Exercises Can You Do After Pregnancy?

Kegels

Kegels are the most popular and essential form of pelvic floor exercise. To do Kegel exercises, start by lying on your back while you bend your knees. Next, squeeze all your pelvic muscles.

Avoid engaging the butt or quad muscles. Hold the contraction for about five to ten seconds, relax, and then repeat. It would be advisable to do ten repetitions three times a day.

Squats

Squats are one of the most popular exercises for both men and women. They focus on the lower body muscles and engage pelvic muscles. To perform a good squat, ensure your feet are as far apart as the width of your shoulders and your toes are slightly pointing outwards.

With your heels on the floor and your back flat, squat down. Bend your knees and hips simultaneously and only go as far down as you are comfortable. At the top of the exercise, squeeze your glutes. Do ten repetitions about three times a day.

Butt Bridge

The butt bridge is another excellent exercise that strengthens the pelvic floor. It is easy, and it also impacts your glutes and hamstring. To perform a butt bridge, lie flat on your back and bend your knees with your heel on the floor. It would be best if your feet were apart about the width of your hips and your toes pointing ahead.

Next, squeeze your glutes as you lift your hips. Your spine should be flat at the top of the exercise. Ensure your lower back is not arched for the best results. Hold the position for five seconds and then return to the ground. Do ten repetitions and repeat three times a day.

For more on how soon you can start pelvic floor exercises after birth, call ReAlignMed in Chicago, Illinois at 773-665-4400 to book an appointment today.