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As a new mother, taking care of your physical health is just as important as taking care of your new baby. One important aspect of postpartum recovery is focusing on your pelvic floor muscles, which can become stretched and weakened during pregnancy and childbirth. In this article, we will discuss what postpartum pelvic floor Physical Therapy exercises are, how to do them correctly, and what the best exercises are for postpartum recovery.
Postpartum pelvic floor Physical Therapy exercises, also known as Kegel exercises, are exercises that target the muscles of the pelvic floor. These muscles support the bladder, uterus, and rectum, and are important for bladder and bowel control, as well as sexual function. During pregnancy and childbirth, these muscles can become stretched and weakened, leading to issues such as incontinence and pelvic organ prolapse. By performing postpartum pelvic floor exercises, new mothers can help to strengthen and tone these muscles, helping to improve bladder and bowel control and promote overall pelvic health.
To perform postpartum pelvic floor Physical Therapy exercises correctly, it is important to first locate the correct muscles. To do this, try to stop the flow of urine midstream. The muscles you use to do this are your pelvic floor muscles. Once you have located these muscles, you can begin to perform the exercises.
The most basic postpartum pelvic floor exercise is the Kegel exercise. To perform a Kegel exercise, simply contract the pelvic floor muscles for a count of three, then release for a count of three. Repeat this for several repetitions, working up to holding the contraction for a count of 10. Another exercise that can be helpful is the bridge exercise. To perform the bridge exercise, lie on your back with your knees bent and your feet flat on the floor. Tighten your pelvic floor muscles and lift your hips off the floor, squeezing your glutes and lower back muscles as you lift. Hold for a count of three, then release. Repeat for several repetitions.
The best Physical Therapy exercises for postpartum pelvic floor recovery will vary from person to person, and it’s always best to consult with a healthcare professional such as a pelvic floor physical therapist, OBGYN, or personal trainer. However, some of the most effective exercises for postpartum recovery include:
As mentioned above, Kegel exercises are the most basic and effective pelvic floor exercise. They can help to strengthen and tone the pelvic floor muscles, improving bladder and bowel control and promoting overall pelvic health.
Bridge exercises can help to strengthen the pelvic floor muscles, as well as the glutes and lower back muscles. This can help to improve posture and reduce the risk of back pain.
Squats can help to improve the strength and tone of the pelvic floor muscles, as well as the glutes and thighs. This can help to improve overall lower body strength and stability.
Lunges can help to improve the strength and tone of the pelvic floor muscles, as well as the glutes and thighs. This can help to improve overall lower body strength and stability.
Chesterton Physical Therapy is here to help you recover from postpartum pelvic floor issues. Our experienced therapists understand the challenges that come with postpartum recovery, and we use a personalized approach to ensure that your treatment plan is tailored to your specific needs.
Our postpartum pelvic floor therapy program is designed to help you regain strength, improve muscle tone, and reduce pain and discomfort. We use a variety of techniques, including targeted exercises, manual therapy, and education on proper body mechanics, to help you achieve optimal recovery.
At Chesterton Physical Therapy, we prioritize your comfort and privacy, so you can feel at ease throughout your treatment. We are committed to helping you achieve long-lasting results and regain your confidence and quality of life after childbirth. Trust us to guide you through every step of your postpartum pelvic floor recovery journey.
Sarah, a 32-year-old mother of two, gave birth to her second child six months ago. After her first pregnancy, Sarah experienced minor incontinence issues, but this time, she found it challenging to control her bladder even with a minor cough or sneeze.
Sarah felt embarrassed and uncomfortable about her situation and was unsure if it was normal after giving birth. She decided to seek help and went to Chesterton Physical Therapy for postpartum pelvic floor rehabilitation.
After an initial evaluation, Sarah’s therapist created a customized exercise program that targeted her pelvic floor muscles. Her therapist also provided her with tips on proper body mechanics and bladder habits to improve her condition.
Sarah was diligent with her exercises and noticed a significant improvement in her incontinence symptoms after just a few sessions. Her therapist continued to work with her, progressing her exercises as needed, and by the end of her treatment, Sarah had regained full control of her pelvic floor muscles.
Today, Sarah is grateful that she sought out physical therapy for her postpartum pelvic floor issues and encourages other women to seek help if they experience similar symptoms.
According to the American College of Obstetricians and Gynecologists, most women can start doing pelvic floor exercises, also known as Kegels, right after childbirth.
After birth, you may experience symptoms such as urine leakage, reduced sensitivity during sex, and difficulty holding in gas. These may indicate that your pelvic floor is weak. A healthcare professional can perform a pelvic floor exam to determine the strength of your muscles.
If you don’t do pelvic floor exercises after birth, you may experience symptoms such as urinary incontinence, pelvic pain, and discomfort during sexual activity. Additionally, a weak pelvic floor can lead to long-term issues such as pelvic organ prolapse. It’s important to incorporate pelvic floor exercises into your postpartum recovery routine to strengthen these muscles and prevent potential complications.
It can take several weeks to several months for pelvic floor muscles to heal after pregnancy, depending on the individual and the extent of damage. Consistent pelvic floor exercises can help speed up the healing process. It is best to consult a healthcare provider for personalized advice.
It’s important to note that postpartum pelvic floor recovery is a process and it’s important to be patient and consistent with your exercise routine. It’s also important to listen to your body and not push yourself too hard, as well as consulting with your healthcare provider before starting any new exercise routine.
