If you re a new mom you might be wondering when you can start doing pelvic floor exercises after giving birth It s important to give your body time to heal before you begin any exercise program but pelvic floor exercises can be done soon after delivery In this blog post we ll answer some common questions about when and how to do pelvic floor exercises after birth .
If you're a new mom, you might be wondering when you can start doing pelvic floor exercises after giving birth. It's important to give your body time to heal before you begin any exercise program, but pelvic floor exercises can be done soon after delivery. In this blog post, we'll answer some common questions about when and how to do pelvic floor exercises after birth.
Table of Contents
- Why are pelvic floor exercises important after birth?
- How soon can you start doing pelvic floor exercises after birth?
- How do you do pelvic floor exercises?
- Tips for doing pelvic floor exercises after birth
- FAQs about pelvic floor exercises after birth
- Pros and cons of doing pelvic floor exercises after birth
Why are pelvic floor exercises important after birth?
Pelvic floor muscles are the muscles that support your bladder, uterus, and rectum. They can become weakened during pregnancy and childbirth, leading to problems like urinary incontinence and prolapse. Pelvic floor exercises, also known as Kegels, can help strengthen these muscles and prevent these problems.
How soon can you start doing pelvic floor exercises after birth?
You can start doing pelvic floor exercises as soon as you feel comfortable after delivery. Some women may need to wait a few days or weeks, depending on the type of delivery they had and how they're feeling. It's a good idea to talk to your healthcare provider before starting any exercise program.
For Vaginal Birth:
If you had a vaginal birth, you can start doing pelvic floor exercises as soon as you feel comfortable. You may want to wait until any swelling or soreness has gone down. It's important to start with gentle contractions and gradually work up to stronger ones.
For C-Section Birth:
If you had a C-section, you may need to wait a little longer before doing pelvic floor exercises. Your healthcare provider will give you guidance on when it's safe to start.
How do you do pelvic floor exercises?
Pelvic floor exercises involve contracting and relaxing the muscles that support your bladder, uterus, and rectum. Here's how to do them:
- Find the right muscles. You can do this by stopping the flow of urine midstream. The muscles you use to do this are your pelvic floor muscles.
- Contract your pelvic floor muscles for 5 seconds. You should feel a pulling sensation in your vagina and anus.
- Relax your pelvic floor muscles for 5 seconds.
- Repeat the contraction and relaxation for 10 reps.
You can do these exercises throughout the day, whenever you have a few minutes. Gradually work up to holding the contractions for 10 seconds at a time.
Tips for doing pelvic floor exercises after birth
Here are some tips to help you get the most out of your pelvic floor exercises:
- Start with gentle contractions and gradually work up to stronger ones.
- Don't hold your breath while doing these exercises.
- Try to do them regularly throughout the day.
- Don't overdo it. If you feel pain or discomfort, stop.
FAQs about pelvic floor exercises after birth
Q: Can pelvic floor exercises help with urinary incontinence?
A: Yes, pelvic floor exercises can help strengthen the muscles that control urination, which can improve urinary incontinence.
Q: Can pelvic floor exercises help with prolapse?
A: Yes, pelvic floor exercises can help prevent and treat prolapse by strengthening the muscles that support the pelvic organs.
Q: How long does it take to see results from pelvic floor exercises?
A: It can take several weeks or months to see results from pelvic floor exercises. Consistency is key!
Pros and cons of doing pelvic floor exercises after birth
Pros:
- Can help prevent urinary incontinence and prolapse
- Easy to do anywhere, anytime
- No equipment needed
Cons:
- May take several weeks or months to see results
- May be uncomfortable or difficult to do at first
- Not a substitute for other forms of exercise
Overall, pelvic floor exercises are a safe and effective way to strengthen your pelvic floor muscles after childbirth. Talk to your healthcare provider if you have any concerns or questions about doing these exercises.
