Exercises to Strengthen Your Pelvic Floor After Pregnancy
Pregnancy and delivery create dramatic shifts, and your body changes a lot, as well. The most common post-baby symptom is weakened pelvic floor muscles. Your bladder, uterus, and bowel are all supported by the muscles, and as their strength decreases, you may be leaking, having pelvic or lower back pain . We can return new mothers to strength, confidence, and comfort at Achieve Physiotherapy Mississauga with effective and safe pelvic floor rehab.
Why Strengthen Your Pelvic Floor?
Your pelvic floor does much more than manage your bladder. It stabilizes your spine, stabilizes your core, and supports sexual health as well. Strengthening the muscles after delivery will prevent:
- Preventing urinary incontinence
- Enhancing posture and core stability
- Enhancing pelvis pain and pressure
- Enhancing confidence and mobility
Whether it’s years or months since having a baby, it’s never too early to start healing and restoring pelvic health.
Good Pelvic Floor Exercises after Giving Birth
They are exercises prescribed by a physiotherapist to rehabilitate safely your pelvic floor muscles. And in comfort as well.
Kegel Exercises
They’re the foundation of pelvic floor rehabilitation.
Listen to your body and squeeze and pull up the muscles you’d use to prevent urination.
Hold 3–5 seconds and rest for 5 seconds.
Do 10, done several times a day.
Bridge Pose
Lie back on the mat with knees bent, feet on mat.
Lift hips, squeezing pelvic muscles.
Hold 3 seconds, release.
Strengthen buttocks and balance pelvis.
Pelvic Tilts
Lean back, bend knees.
Press back into the floor and tilt the pelvis slowly upward.
Hold 3 seconds, release.
Deep Core Breathing
Resume your breathing in sync with your pelvic floor and core.
Slowly inhale, filling your belly.
Slowly exhale, while just tightening your pelvic muscles a little.
To learn more, see our recent blog 5 Signs You May Need Pelvic Floor Therapy After Giving Birth
Expert Care at Achieve Physio & Rehab
Where exercise is a solid start, personalized instruction by a registered pelvic health physiotherapist will be that which will yield results. Our experienced practitioners at Achieve Physiotherapy Mississauga assess the function of your pelvic floor and develop an individualized treatment plan specific to the healing needs of your body.
With our state-of-the-art method of manual therapy, biofeedback, and facilitated activation, we restore postpartum women to their muscle tone, bladder control, and elimination of pelvic pain, safely and comfortably.
Chiropractic treatment can also be added to pelvic rehab. Soft tissue mobilizations on your back and pelvis loosen the tension, align your pelvis and back for you, and contract your back muscles, all which repair your pelvic muscles. Our physiotherapists and chiropractors work together on a recovery plan for the entire body at Achieve Physio & Rehab.
FAQs
- Do pelvic floor physical therapists do internal exams?
Yes. If you consent, an internal exam is employed to assist us in assessing your muscle tone and coordination so we may benefit the most from treatment.
- What do I wear to pelvic floor physical therapy?
Wear loose-fitting, stretchy pants like yoga pants so you will be comfortable and able to move around freely during your treatment session.
- Can I treat myself for pelvic floor therapy?
You can try simple exercises at home, but a professional physiotherapist offers proper form and precludes over-activation.
- What occurs during first-time pelvic floor therapy?
Your therapist will discuss your symptoms with you, check your muscles (either externally or internally), and formulate a treatment plan for you.
Conclusion
Recovery from pregnancy isn’t just physical, it’s your confidence and daily trust in yourself. With expert care from Achieve Physio & Rehab, you can safely recover from pelvic floor weakness, prevent future complications, and be you again.
Book an appointment today and start your personalized postpartum recovery.