Postpartum Pelvic Floor Recovery: Exercises to Relax, Lengthen, and Strengthen
Childbirth is a transformative experience, but it often comes with challenges, such as pelvic floor dysfunction. These issues can impact your daily life, making it essential to address them through targeted exercises. Before jumping into strengthening exercises, it’s crucial to focus on relaxing and lengthening the pelvic floor muscles first.
Tight pelvic floor muscles, common after childbirth, can lead to pain and dysfunction. By starting with relaxation techniques, you can set a strong foundation for effective strengthening exercises.
Relaxing and Lengthening Exercises
1. Child’s Pose
- How to do it:
- Kneel on the floor with your big toes touching and knees spread wide.
- Sit back on your heels and extend your arms forward, lowering your torso between your thighs.
- Breathe deeply and hold this position for 30 seconds to 1 minute.
2. Happy Baby Pose
- How to do it:
- Lie on your back and bring your knees toward your chest.
- Grab the outsides of your feet with your hands, keeping your ankles directly over your knees.
- Gently pull your feet down while pressing your knees toward the floor.
- Hold for 30 seconds to 1 minute.
3. Thread the Needle
- How to do it:
- Start on your hands and knees in a tabletop position.
- Slide your right arm underneath your left arm, bringing your right shoulder and ear to the ground.
- Hold for 30 seconds, then switch sides.
4. Cat-Cow Stretch
- How to do it:
- Begin in a tabletop position with wrists under your shoulders and knees under your hips.
- Inhale, arch your back (Cow Pose), and lift your head and tailbone.
- Exhale, round your spine (Cat Pose), tucking your chin and pelvis.
- Repeat for 1-2 minutes, moving with your breath.
Strengthening Exercises
Once your pelvic floor muscles are relaxed and lengthened, you can incorporate these strengthening exercises into your routine:
1. TA Supine Marches
- How to do it:
- Lie on your back with knees bent and feet flat on the floor.
- Exhale, engage your transverse abdominis (deep core muscles), and lift one foot off the floor, then the other.
- Focus on keeping your hip bones steady.
2. Bridges
- How to do it:
- Lie on your back with knees bent and feet flat on the floor, hip-width apart.
- Lift your hips toward the ceiling, squeezing your glutes and engaging your pelvic floor.
- Lower your hips back down and repeat for 10-15 reps.
3. Bridges with Leg Movements
- How to do it:
- From the bridge position, lift one leg at a time, keeping your hips stable.
- Alternate legs for 10-15 reps on each side.
4. Side-Lying Leg Lifts
- How to do it:
- Lie on your side with your legs straight.
- Exhale and lift your top leg to hip height, then lower it back down.
- Repeat for 10-15 reps on each side.
5. Proper Squats
- How to do it:
- Stand with feet shoulder-width apart.
- Lower your body as if sitting into a chair, keeping your knees over your ankles.
- Squeeze your glutes as you return to standing.
- Perform 10-15 reps.
6. Bird Dog
- How to do it:
- Start in a tabletop position.
- Exhale and extend your right arm forward and left leg back, keeping hips level.
- Hold for a few seconds, then switch sides.
- Repeat for 10 reps on each side, focusing on core and pelvic stability.
Take the Next Step in Postpartum Recovery
Incorporating these exercises into your postpartum recovery routine can help alleviate pelvic floor dysfunction and improve your overall quality of life. Remember to prioritize relaxation and lengthening exercises before progressing to strengthening movements for the best results.
For personalized care and guidance, visit Pelvic Health Center in Madison, NJ or check out our Instagram (@pelvichealthnj) for video demonstrations of these exercises!
📞 Call: 908-443-9880
📧 Email: receptionmadison@pelvichealthnj.com
Let us help you regain strength and confidence in your postpartum journey!