The pelvic floor, a crucial network of muscles, supports essential organs like the bladder, bowel, and uterus. Strengthening these muscles is vital, particularly after childbirth, to combat incontinence and promote overall pelvic health. This blog post delves into the significance of pelvic floor exercises, especially postnatal, and provides a basic guide to regaining strength and control.
What is the Pelvic Floor?
The pelvic floor is a group of muscles that form a supportive hammock across the bottom of the pelvis. These muscles play a vital role in maintaining bladder and bowel control and supporting the uterus.
Postnatal Pelvic Floor: What to Expect
After childbirth, your pelvic floor muscles might feel weak and unresponsive. This weakness can result in difficulties controlling your bladder. About 1 in 3 women report having bladder leaks of feelings of heaviness following childbirth. However, although this is a common problem faced by many women postnatally, incontinence is not a 'normal' by product of childbirth. With consistent exercises, strength and sensation in the pelvic floor can improve significantly, so if incontinence is affecting you, don't feel embarrassed - seek help.
How to Perform Pelvic Floor Exercises
Performing pelvic floor exercises, often referred to as Kegels, involves:
Tighten Your Pelvic Floor: Imagine you are trying to stop the flow of urine*. Tighten these muscles and hold for as long as possible, up to 10 seconds.
Release and Rest: Relax the muscles for 5 seconds.
Repeat: Aim to complete 10 repetitions in a row. Perform these exercises at least twice daily to build stamina.
Fast Squeezes: For added benefit, perform quick, strong contractions followed by immediate release. Aim for 10 fast squeezes in a row.
Check out #knowyourfloors on Youtube for inspiration and video instructions.
*Avoid performing these exercises while passing urine as this causes muscle strain.
Where and When to Exercise
The beauty of pelvic floor exercises is their versatility; they can be done anytime, anywhere. Initially, lying down might be easier, but as you progress, try them sitting or standing.
Ideal Postnatal Exercise Routine
In the early weeks post-birth, focus on gentle muscle engagement and blood flow promotion:
Relax and Pulse: Every couple of hours, relax in a chair or lying down. Focus on releasing tension around the bladder and bowel openings. Slowly pulse the pelvic floor muscles to enhance blood flow and regain muscle awareness.
Transition to Structured Exercises: As soreness subsides, incorporate structured exercises (see below).
Daily Routine: Aim for three sessions of 10 repetitions each of both “fast” and “slow-holding” pelvic floor exercises. Incorporate gentle spine stretches after each session to counteract the forward posture from baby care.
Light Home Exercises
Engage in simple yet effective exercises to support overall pelvic and abdominal strength:
Bridging: Lie on your back with knees bent and feet flat. Lift your bottom, engaging your abs and pelvic floor. Hold for 2-3 breaths, then lower slowly. Repeat 10 times.
Knee Folds: From the same position, lift one knee over your hip without moving your torso. Alternate legs, aiming for smooth, controlled movements.
Double Knee Folds: Progress to lifting both legs together, maintaining control and avoiding abdominal bulging.
Squats: With feet comfortable apart, perform squats while engaging your core and pelvic floor. Work up to a minute without stopping.
Sit to Stand: From a chair, slowly stand up and sit down, focusing on using your legs and core muscles. Once confident, try holding your baby during this exercise.
Progressing Your Exercise Routine
Build up your exercise routine gradually over the weeks and months. You should notice an improvement in 3 - 5 months and then keep practicing your exercises once a day to maintain the improvement.
As confidence and strength build, gradually incorporate more challenging exercises:
Pilates and Yoga: Postnatal classes or online resources can offer a structured approach.
Controlled Repetitions: For ab exercises, start with slow, controlled repetitions. Avoid exercises that cause abdominal bulging such as crunches or planks. A great list of alternatives can be found here.
Incorporate Weights: Gradually introduce light weights to your routine, ensuring no undue pressure on the pelvic floor.
Seeking Professional Help
If incontinence persists despite regular exercises, see your GP or consult a specialist physiotherapist for a thorough assessment and personalized guidance. They can provide advanced tools and techniques for optimal pelvic floor health.
Final Advice
Don’t let self-consciousness about incontinence hinder your progress. Seeking medical advice and support is crucial. With dedication and the right approach, you can regain strength and control, enhancing your overall quality of life.
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