You just gave birth – AMAZING! Time to learn about your different muscles so that you can do a pelvic floor contraction, start postpartum exercise and regain your strength!
What is the pelvic floor and why does it matter after birth?
The pelvic floor is a group of muscles that stretch like a hammock from your hips to your tailbone and side-to-side between your sit bones. There are both superficial and deep muscles that work with your abdominal and back muscles to stabilize and support your spine. Having a weak pelvic floor can result in organ prolapse – when an organ slips down from its normal position through the pelvic floor muscles – or in incontinence.
During pregnancy, due to the baby growing inside of your uterus, your pelvic floor was asked to do a lot of work. Remember that postpartum cramping? That was your uterus getting back to normal size. Now, after birth, is the time to make sure that your pelvic floor regains its strength.
This is important for your comfort – you don’t want to pee when you laugh or be in pain during sex – and for your future – if you plan on having other children and to prevent organ prolapse. A shocking 41–50% of women over the age of 40 suffer from organ prolapse.
Pelvic floor muscles have two main jobs
number one
To hold up your organs- your bladder, bowels, and uterus all weigh down on the pelvic floor.
number two
To open and close your vagina, anus and bladder.
Get back to your strong body after birth
Learn from a physical therapist, personal trainer, and 3 other postpartum movement specialists at your own pace, anytime, anyplace with our postnatal workout plans.
When can I start pelvic floor exercises after birth?
Before getting into detailed pelvic floor exercises, it is important to understand and feel the different muscles. You can do this with three easy exercises – they just require a bit of mental energy to squeeze the correct bits! You can do these in any position, but sitting or lying down is recommended to help you focus. And take breaks in between to reset your mind.
Before 6 weeks post-birth you can simply try to activate these different muscles. It is very important not to strain your body: remember to log roll out of bed (not to activate your abdominal muscles) and to not lift anything heavier than your baby as you heal.
If you are looking for detailed guidance from a physical therapist on exercises from 0 to 6 weeks for vaginal birth and c-section recovery, check out our Recovery & you course.
Elevator Doors
Imagine the elevator doors between your legs are closing
Spaghetti
Imagine you need to slurp up long spaghetti noodles with your vagina. You will pull up and inwards. It is the same feeling as if you need to stop urinating mid-stream but has the added slurp inwards and upwards at the end. P.S. Do not stop urinating mid-stream!
Drawbridge
Imagine there is a drawbridge between your anus and vagina. Lift up and close it.
Incontinence is common after childbirth
Postpartum incontinence is very common. 1 in 3 women suffer from urinary incontinence, leaky bladder, and 1 in 10 women suffer from faecal incontinence, leaky bowels, after birth. The weight and number of children as well as prolonged labor, instrumental delivery and episiotomy can increase your risk for pelvic floor dysfunction.
And only 17%, of people affected by urinary incontinence seek help. But, pelvic floor muscle training can both prevent and improve incontinence and you can do it by yourself, at home!
Want more for your pelvic floor?
Emi is a fully certified Personal Trainer with specialist certifications for working with pre and postpartum women. Being a mum herself, she understands the importance of carving out time for yourself and has been enjoying helping mothers do that for 6 years. Here are three things you can do to get started now with Emi as your guide.
Step 1
Master the pelvic floor contraction and make it part of your routine
This is the basics. The MUST KNOW for pelvic floor protection and rehabilitation. A proper pelvic floor contraction and a compression are the foundations. Emi will teach you how in these videos.
Step 2
Learn some new-mom moves
Have you ever heard of the triple flex? We hadn’t either! But, it is a common cause of pain for many new mothers. But don’t worry, we’ve got you covered. Check out these quick videos where Emi will share pro tips for breastfeeding positions and carrying your baby to avoid back, hip and shoulder pain.
Step 3
Make sure your movements are strong
Emi also teaches you the basic movement patterns – think lunge, squat and hinge – so that you can be strong as a mother!
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