Pelvic Floor Exercises for Postpartum that are Better than Kegels
Focusing on intentional exercises that are helpful for your pelvic floor should be a priority postpartum. If you begin to engage in exercises that are too demanding too quickly, you could potentially harm yourself. Therefore, learning the right pelvic floor exercises for postpartum is essential.
When you think of the word “exercises,” are you filled with hope and motivation or dread and doubt? Don’t worry, these exercises are meant to help strengthen your pelvic floor, which is a stepping stone to being able to perform more advanced workouts in the future. Follow Pillar Physio – Georgetown, Texas for the right pelvic floor exercises to do postpartum.
Related: How to Properly Heal From Birth: Quick Fixes Don’t Work
6 Pelvic Floor Exercises for Postpartum
After receiving approval from your primary care provider to resume activities, you can start implementing the following pelvic floor exercises for postpartum. Get ready to feel better after pregnancy!
Pelvic Cat-Cow
This yoga pose takes an active approach to your pelvic floor. It is a great way to stretch your pelvis and the ligaments in your thighs and hips while also focusing on breathwork. In addition, it can be a great relaxation exercise for your body.
To do a pelvic cat-cow exercise, start on all fours: hands and knees on the floor. Upon inhale, curve your back downward while bringing your head up. On exhale, draw in your abdomen while arching the spine up like a cat, and bring your head down. Repeat several times.
Adductor Stretch
One of the best pelvic floor exercises for postpartum includes the adductor stretch. The adductors help stabilize your pelvis and your hips. Keep them flexible and mobile using this stretch.
Begin by standing in a wide stance. Simply lean on one side for about 20 seconds and then switch to the other side. Repeat multiple times.
Dead Bugs
One of the most important exercises you can do postpartum includes dead bugs. Don’t let the name fool you; these exercises are crucial to helping with stability, lower back pain, and improving any pelvic tilt. Dead bugs engage the deep core muscles as well as the pelvic floor.
To start dead bugs, begin by laying on the floor with your back down. Bring your legs up to a 90-degree position. Slowly lower one leg down to the floor while straightening the leg. Bring the leg back up and switch to the other side. Repeat this exercise several times.
You can include the arms as well for a true “dead bug” look. Simply raise and lower one arm while raising and lowering the opposite leg.
Heel Slides
One of the best pelvic floor exercises for postpartum is heel slides. This exercise engages deep abdominal muscles and strengthens your pelvic floor. Heel slides can also benefit hip and knee mobility.
To do heel slides, start by lying on your back. Extend your legs out until your legs are straight, heels touching the floor, and your feet pointing up. Slowly slide one heel toward your bottom. This leg will end in a bent leg position with your foot flat on the floor. Slide the same heel away from you and switch to the other heel. Repeat multiple times.
During each heel slide, focus on your breathing and engaging your core. Inhale as you bring your heel towards your body and exhale when you slide it back down.
Related: How to Promote Pelvic Floor Health: 6 Tips for Optimal Function
Bridges
Bridges encourage proper breathwork, strengthen your core and pelvic floor, and engage the muscles that surround and support your pelvis. Overall, bridges are incredibly beneficial for your body.
Lay on your back on the floor with your knees bent up and feet flat on the floor. Put your arms at your sides for stability. When you inhale, push your pelvis up towards the ceiling. You can hold this position for a few seconds before releasing it. On exhale, slowly lower your pelvis back down to the ground. Repeat many times.
Child’s Pose
The child’s pose helps stretch your lower back while relaxing your pelvic floor muscles. This is one of those exercises that feels good to perform for several minutes. It’s a great option for pelvic floor exercises for postpartum.
To do a child’s pose, kneel on your knees on the floor. Lean your upper body forward making sure to keep your butt on your heels. Rest your forehead on the ground.
You can place your arms palms down above your head or move them next to your legs with the palms facing up. Stay in this position for several seconds or minutes while enjoying the stretch.
Safely Begin Pelvic Floor Exercises for Postpartum
It is always best to get cleared for exercise from your healthcare provider postpartum before engaging in any exercises. For better results, start your pelvic floor exercises for postpartum under the supervision of a pelvic floor therapist. A pelvic floor therapist will be able to assess your body, create a treatment plan, and teach you how to properly heal from birth.
If you are ready to heal your pelvic floor, contact Pillar Physio to schedule your assessment. One of our physical therapists will meet with you to discuss your pelvic floor goals. At Pillar Physio, we have helped many women in our community heal their pelvic floor so that they could go on to live a life without pain. You deserve the best care. Your family and your community need you.
