We previously talked about the importance of strengthening your pelvic floor muscles after childbirth. The postpartum period is a crucial time for new mothers to focus on recovery and rebuilding strength, particularly in the pelvic floor muscles. These muscles play a significant role in bladder control, sexual function, and core stability.
Here are five effective exercises typically prescribed by professionals to help strengthen the pelvic floor after childbirth:
Diaphragmatic Belly Breathing
Diaphragmatic breathing, or belly breathing, is a foundational exercise that helps to reconnect and strengthen the core and pelvic floor muscles. This exercise promotes relaxation, reduces stress and improves core stability.
How to Perform:
- Lie on your back with your knees bent and feet flat on the floor.
- Place one hand on your chest and the other on your belly.
- Take a deep breath in through your nose, allowing your belly to rise as you fill your lungs.
- Exhale slowly through your mouth, letting your belly fall.
- Focus on expanding your diaphragm and engaging your pelvic floor as you inhale and exhale.
Wall Squats
Wall squats are an excellent exercise to activate the pelvic floor muscles along with the quadriceps, hamstrings, and glutes.This exercise improves posture and increases endurance and stability.
How to Perform:
- Stand with your back against a wall and your feet about hip-width apart.
- Slide down the wall until your knees are at a 90-degree angle.
- Hold this position for a few seconds while engaging your pelvic floor muscles.
- Slowly slide back up to the starting position.
Pelvic Tilt with Heel Slide
This exercise helps to engage the lower abdominal and pelvic floor muscles, promoting core stability and strength. It also enhances coordination and control.
How to Perform:
- Lie on your back with your knees bent and feet flat on the floor.
- Perform a pelvic tilt by flattening your lower back against the floor and engaging your pelvic floor muscles.
- While maintaining the pelvic tilt, slowly slide one heel away from your body until your leg is almost straight.
- Slide your heel back to the starting position and repeat with the other leg.
Glute Bridges with Feet Flat
Glute bridges are a powerful exercise for the pelvic floor, glutes, and hamstrings. This exercise improves hip stability and mobility on top of enhancing lower back support.
How to Perform:
- Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
- Engage your pelvic floor muscles and lift your hips towards the ceiling, forming a straight line from your shoulders to your knees.
- Hold the position for a few seconds, then slowly lower your hips back to the floor.
Cat-Cow Stretch
The cat-cow stretch is a gentle yoga exercise that helps to mobilize the spine and engage the pelvic floor muscles.
How to Perform:
- Start on your hands and knees in a tabletop position.
- Inhale and arch your back (cow position), lifting your tailbone and head towards the ceiling.
- Exhale and round your back (cat position), tucking your tailbone and chin towards your chest.
- Focus on engaging your pelvic floor muscles as you move through each position.
Incorporating these exercises into your postnatal fitness routine can help strengthen your pelvic floor muscles, improve core stability, and enhance overall well-being. Always consult with your healthcare provider before starting any new exercise program, especially postnatally. Consistency and proper form are key to achieving the best results and ensuring a healthy recovery.
If you’d just given birth and would like to start your postnatal health journey, Kinetix can help! Their team of licensed physiotherapists provide comprehensive care for every stage of life, including prenatal, postpartum, pelvic health and musculoskeletal support. You may send a message online or visit one of the branches for a consultation.
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Locations:
Recovery Lab | Kinetix+
3rd Level, The Shops Ayala Triangle Gardens, Makati City
Recovery Room | Kinetix Lab
One Ayala Mall, 3rd Level, Junior Anchor, Ayala Ave, Makati City
The Podium, Fourth Floor, Ortigas Center, Pasig City
UP Town Center Level 2 Phase 1, Katipunan Ave, Quezon City
Polarity Physiotherapy Center
47 Examiner, West Triangle Quezon City
Mobile: 0917 799 2700
www.polarity.com.ph
