Congratulations on your new arrival! Strengthening your pelvic floor muscles is crucial for postpartum recovery. These exercises can help prevent incontinence, prolapse, and pelvic pain. Start with gentle Kegels and gradually progress to more challenging exercises like pelvic floor lifts and bridges. Remember to be consistent, breathe deeply, and listen to your body. Consult with your healthcare provider for personalized guidance.
Brought to you by Elise & Jess the founder and 2 children each
Your Pelvic Floor Has Been Through Alot, Welcome To The Other Side
You and your pelvic floor have been on an incredible journey the past 9 months, so it's time to get familiar with your pelvic floor.
Your pelvic floor muscles form a sling-like support system for your pelvic organs, including your bladder, bowel, and uterus. Pregnancy and childbirth can weaken these muscles, potentially leading to issues like incontinence (leakage of urine or stool), prolapse (when pelvic organs bulge or drop down), and pelvic pain.
Why does the pelvic floor become weak during pregnancy?
There are several reasons why your pelvic floor muscles may weaken during pregnancy:
- Hormonal changes: The hormone relaxin, which is produced during pregnancy, softens the ligaments and joints in your pelvis, including those that support your pelvic floor muscles. This can make your pelvic floor muscles feel looser and weaker.
- Increased weight: The extra weight of your growing baby, placenta, and amniotic fluid puts additional pressure on your pelvic floor muscles.
- Constipation: Constipation is a common problem during pregnancy, and straining to have a bowel movement can put extra stress on your pelvic floor muscles.
- Childbirth: The process of childbirth can also weaken your pelvic floor muscles, especially if you have a vaginal delivery.
Early Days Postpartum: Gentle Beginnings
In the immediate postpartum period, focus on gentle contractions and relaxation.
- Kegel Exercises:
As you heal, you can gradually increase the intensity and duration of your exercises:
- Fast contractions: Quickly contract and relax your pelvic floor muscles. Repeat 10 times.
- Lift and squeeze: Imagine lifting your pelvic floor up and inwards, as if you're trying to stop the flow of gas.
- Add resistance: While performing Kegels, gently squeeze a vaginal cone (available from pharmacies).
Advanced Exercises
Once you've built a good foundation of strength and control (usually after the initial postpartum period, and with guidance from a healthcare professional), you can incorporate more challenging exercises:
- Pelvic floor lifts/Bridge: Lie on your back with knees bent. Lift your pelvis off the floor, engaging your core and pelvic floor. Hold for a few seconds. You can progress this by lifting one leg at a time (single leg bridge).
- Single-leg raises: Lie on your back with one knee bent and the other leg extended. Lift the extended leg, engaging your core and pelvic floor muscles.
- Squats (with proper form): Stand with feet shoulder-width apart. Lower your hips as if sitting in a chair, keeping your back straight and core engaged. Ensure you are engaging your pelvic floor as you stand.
- Lunges: Step forward with one leg, bending both knees to 90 degrees. Maintain core engagement and pelvic floor activation.
- Plank (modified): Start on your hands and knees, then extend your legs back one at a time. Keep your core engaged and your body in a straight line from head to heels. Start by holding for short periods. This is a more advanced exercise and should only be done when you feel ready.
- Deadlifts (light weight, with proper form): This is a very advanced exercise and should only be done with the guidance of a qualified trainer and only when your healthcare provider gives you the go-ahead. Proper form is essential to avoid injury.
"We don't want to be laughing ladies and weeing!"
Your Pelvic Floor Is A Hero!
Your pelvic floor, that incredible network of muscles, has truly been a superhero these past nine months! It's cradled and supported your growing baby, adapting to the ever-changing demands of pregnancy. It's stretched and yielded to bring your little one into the world, a feat of strength and flexibility. Now, it's time to give back to this hardworking hero. Your pelvic floor deserves some serious TLC after all it's done for you and your baby. Let's focus on nurturing and repairing these vital muscles, helping them recover from the incredible stress and strain of the past nine months, so you can feel strong, supported, and confident in your postpartum journey.
Building your Pelvic Floor - Builds confidence
Reclaiming your pelvic floor strength after childbirth is about more than just physical recovery; it's a powerful step towards regaining your confidence and sense of self. As you rebuild the strength and stability in this essential part of your body, you'll likely notice a renewed sense of control and connection.
A strong pelvic floor can mean fewer worries about leaks or discomfort, allowing you to move with greater ease and freedom. This physical empowerment translates to a boost in self-assurance, helping you feel more comfortable and confident in your body as you navigate the joys and challenges of motherhood. It's a journey back to feeling strong, capable, and fully present in this new chapter.
A Final Word: Be Kind to Yourself
The postpartum period is a time of incredible transformation, and it's crucial to remember that healing, both physically and mentally, is a journey, not a race. Be kind to yourself during this time, and embrace the process of recovery. Give yourself permission to take things slowly, to rest when you need to, and to accept help when it's offered.
It's okay if you don't feel like your "old self" right away – you're evolving into someone new and even more amazing. Healing takes time, both inside and out, and there will be good days and challenging days. Be patient, celebrate small victories, and trust that with consistent self-care and support, you will get there. You've got this, mama.
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Frequently Asked Questions
Newborn Bubble
This is the most sacred time in your life, your body is vulnerable and the last thing you need is people disturbing your peace, so set boundaries you are comfortable with. Set up a drink station before birth so people can help themselves if they would like. Remember you are not a host!
Not letting people kiss your baby
Set your boundaries of what you expect, newborns and vulnerable and need protecting so make sure you let people know where you stand.
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