Best exercises for post natal & pelvic floor recovery
After giving birth, many women experience changes in their pelvic floor. Pregnancy and delivery – whether vaginal or via C-section, can weaken and lengthen the pelvic floor muscles, which support the bladder, uterus and bowels. This often leads to pelvic floor issues such as leaking, pelvic organ prolapse or a general feeling of heaviness in the pelvic area. The good news is that there are many exercises that can help rehab your pelvic floor. Many of them can be done at home, with minimal equipment whilst your baby watches or naps!
In this blog, we’ll explore the best exercises for post natal pelvic floor recovery and explain why focusing on your pelvic floor post birth is crucial after childbirth.
Why post natal women need pelvic floor recovery
The pelvic floor muscles undergo significant strain during pregnancy and childbirth, making post natal recovery essential. Here are some key reasons why postnatal women should focus on pelvic floor rehab.
1. Improved bladder and bowel control
One of the most common post natal issues is urinary incontinence, where women may accidentally leak urine during everyday activities such as coughing & sneezing. Or during exercise. Pelvic floor exercises help strengthen the muscles that control the bladder, reducing incontinence.
2. Preventing pelvic organ prolapse
After childbirth, women are at risk of pelvic organ prolapse. This is where the bladder, uterus or rectum bulges into the vaginal walls. Strengthening the muscles that support these pelvic organs can help prevent or manage prolapse.
3. Improving core stability
The pelvic floor muscles work in tandem with the core, lower back and diaphragm. After childbirth, its important to restore the strength and coordination to this team of muscles. This can help prevent back pain, improve stability and posture and stabilise the whole core.
Now that we’ve covered why pelvic floor recovery is essential, lets look at some of the best exercises you can do at home to re-build strength and function.
3 exercises for postnatal pelvic floor rehab
These exercises are simple, effective and require minimal equipment, making them perfect for busy new mums who want to work on their pelvic floor recovery at home.
1. Breathing and pelvic floor connection
Lie down on the floor and if you feel like your ribs thrust upwards or you arch your back, pop a pillow under your head. Pop one hand on your lower tummy and one on your ribcage.
Take an inhale breath, trying to expand your ribs out to the side (this may take some practise if you tend to breath into your chest/shoulders or belly breathe).
Exhale and gently draw the pelvic floor in and up, feeling your lower tummy draw away from underneath your hand.
Inhale to relax and start again.
2. Glute bridge
Glute bridges are great for strengthening the glutes and lower back, but they also engage the pelvic floor muscles. This exercise can help restore strength to the pelvic floor whilst improving core stability.
Lie on your back with your with your knees bent and feet flat on the floor, hip width apart.
Inhale, and try and breathe into your ribs.
Exhale and gently engage your pelvic floor and slowly lift your hips to the ceiling. Hold for 3 -5 seconds and then return to that start position.
Repeat for 10 reps.
This exercise helps strengthen the pelvic floor in conjunction with your glutes and core, providing overall stability and improving postpartum recovery.
3. Heel slides
Heel slides are simple, yet effective and helps to build connection with the pelvic floor and deep core. They’re ideal for early postnatal healing as they are low impact and easy to perform.
Lie flat on your back with knees bent and feet flat on the floor.
Inhale into the ribs and as you inhale, slide one heel along the floor, extending that leg whilst keeping the other knee bent.
Exhale, to engage your pelvic floor and core and slowly slide your leg back to a bent knee position.
Alternate each leg and do 10 reps on each side.
Heel slides allow you to coordinate the core and pelvic floor with some gentle movement in a supine position, making them a great exercise for early postpartum.
Additional tips for early postpartum recovery
- Consistency – Post natal recovery takes time. Aim to perform the exercises at least 3-4 times per week and see gradual improvements in strength and stability
- Nourish yourself – it can be tempting to want to lose the baby weight as soon as you’ve given birth. Healing needs calories and plenty of nutritious food. Focus on protein, essential fats, wholegrain carbs and plenty of fruit and veg. This will also help improve constipation or sluggish digestion and bowels which is also common post birth.
- Listen to your body – the early post natal period is not a time to push yourself physically! You may be sleep deprived and adjusting to life as a new parent. Whilst you may be desperate to get back to the exercise that makes you feel like YOU, slow is fast.
- See a pelvic health physio from 6 weeks post birth for an assessment of your core and pelvic floor. They will also look at posture, listen to your pregnancy and birth story and may give you some specific exercises.
The path way to post natal recovery
Re-building your core and pelvic floor after childbirth is essential for long term health and wellbeing. Incorporating exercises such as glute bridges, heel slides and gentle core and pelvic floor exercises help to restore strength, improve bladder control and prevent or manage prolapse. It’s important to be patient with your body as it heals.
If you’re looking for personalised guidance and tailored workouts for your post natal recovery, check out my post natal programmes here