For expecting mothers, it’s crucial to give adequate attention to postpartum recovery as much as birth preparation. Exercises to strengthen the pelvic floor are essential if you’ve carried a pregnancy to term, whether you’ve had a vaginal birth or C-section as a traditional or surrogate mother. These exercises help to prevent incontinence, alleviate pelvic floor dysfunction, and improve sexual function.
At Joy of Life® surrogacy clinic, you’ll receive expert advice to help you avoid pelvic-related issues after childbirth as a gestational carrier. By frequently carrying out the simple postpartum pelvic exercises in this article, you’ll be well on your way to attaining a healthier pelvic floor.
3 Postpartum Pelvic Floor Exercises
Walking
A short daily stroll after childbirth plays a significant role in healing your pelvic floor. Over the first few weeks after childbirth, go on short walks for at least five minutes, ensuring to end your walk before you get exhausted.
Kegels
Kegels are probably the most common famous pelvic floor exercises. To perform a kegel, you’ll need to first locate and isolate your pelvic floor muscles. To get a feel of where these muscles are, imagine yourself trying to stop urine midstream- the muscles you feel contracting are your pelvic floor muscles. Squeeze and hold these muscles for several seconds, then release and repeat. Do this exercise often and hold for as long as you can before releasing to help heal your pelvic floor.
Belly Breathing
Belly breathing is an easy and effective technique that you can incorporate into your postpartum routine. Simply lie on your back and bend your knees so that your feet are flat on the floor. Place your hands on your belly and inhale and exhale, consciously paying attention to how your pelvic floor relaxes and contracts. Do this for a few minutes a couple of times every day to heal your pelvic floor.
Other Postpartum Pelvic Floor Exercises
Some other exercises that are effective for healing your pelvic floor after childbirth include:
- Bridges
- Bodyweight or Kneeling Squats
- Vigorous walking (from 12 weeks postpartum)
- Heel slides
- Cow stretches
- Child pose stretch
- Side clamshell
Final Note
You can start doing these light exercises for your pelvic floor days after you deliver. If you have undergone a C-section, it is best to get guidance from your doctor about when to start postpartum exercise, and which exercises to include in your routine. All in all, avoid high-impact exercises, heavy lifting, or other strenuous activities until you get the go-ahead from your doctor.
