Childbirth is a transformative experience, but it also places intense physical demands on the body. One of the most affected areas is the pelvic floor, which supports organs such as the bladder, uterus, and intestines. Pregnancy and delivery—whether vaginal or via c-section—can strain the pelvic floor muscles, potentially leading to issues like urinary incontinence, pelvic pain, back pain, and even diastasis recti (separation of the abdominal muscles). Postpartum pelvic floor exercises are crucial for strengthening these muscles, supporting your body’s recovery, and helping you reconnect with your post-pregnancy body.
Incorporating pelvic floor exercises for postpartum recovery helps physically and provides mental benefits, aiding in stress relief, improving your energy level, and setting a positive example of self-care and resilience. From simple Kegel exercises to full-body movement, we’ll cover why pelvic floor therapy exercises postpartum are essential, when to start them, and explore the best postpartum pelvic floor exercises that support both body and mind.
Why Pelvic Floor Exercises Are Important After Childbirth
The postpartum phase, characterized by significant hormonal changes and physical adjustments, places new demands on a mother’s body. The postpartum period starts right after childbirth and continues until the mother’s body has almost fully transitioned back to its pre-pregnancy condition. This period usually spans six to eight weeks, as the body gradually heals and adapts to the changes from pregnancy and delivery. During pregnancy and childbirth, particularly in cases of vaginal delivery, the pelvic floor muscles endure strain as they stretch to support a growing baby. This strain often weakens the muscles, making postpartum pelvic floor exercises essential to improve pelvic stability, bladder control, and abdominal support, which are vital aspects of women’s health.
Engaging in pelvic floor exercises helps new mothers regain control over their pelvic muscles, manage postpartum discomfort, and set a positive example for their overall well-being. These exercises are also an effective way to address lower back pain, urinary incontinence, and other postpartum symptoms that can impact one’s energy level and mood, helping to reduce the risk of postpartum depression. Establishing a routine can support healthy weight loss and encourage cardiovascular fitness. Such an approach promotes a full-body recovery that benefits both physical and mental health.
When to Start Postpartum Pelvic Floor Exercises
Most healthcare providers suggest starting gentle postpartum pelvic floor exercises a few days after childbirth, as long as there is no pain or discomfort. It’s generally recommended to wait about four to six weeks after delivery to assess your progress and see if symptoms have reduced or resolved before starting a full exercise routine. This waiting period allows your body the initial time it needs for basic recovery. For those who had a c-section, it’s essential to get a postnatal check and discuss readiness for exercises with a healthcare provider. Gentle movement, like the happy baby yoga pose or knee-to-chest position, can help ease the body into exercise while promoting pelvic floor relaxation.
Once cleared, beginning with low-impact exercises like Kegels can ease you into a regular routine. As you become stronger, consider adding more challenging activities that support both cardiovascular health and long-term well-being.
7 Postpartum Pelvic Floor Exercises to Try After Childbirth
These carefully chosen pelvic floor therapy exercises postpartum will strengthen and align your core, abdominal muscles, and pelvic floor for a complete recovery.
1. Diaphragmatic Breathing
Diaphragmatic breathing, or deep belly breathing, is a foundational exercise that promotes relaxation while gently engaging the core. This technique encourages full lung expansion, which helps stabilize the diaphragm and pelvic floor muscles, creating a solid base for recovery.
How to do the exercise:
Lie on your back with your knees bent and feet flat on the floor. Place one hand on your chest and the other on your belly button. Take a deep inhale, allowing your belly to expand rather than your chest—this will activate the diaphragm and help stabilize your core. As you exhale, slowly contract your abdominal muscles, drawing your belly button inward toward your spine. Repeat this for 5–10 breaths, focusing on controlled movement and relaxation. Diaphragmatic breathing not only strengthens the core but also aids in stress relief and can contribute to better sleep.
2. Pelvic Tilt Exercise
The pelvic tilt exercise is a simple yet powerful move to activate the pelvic floor and core. This movement helps relieve lower back tension and improve spinal alignment, supporting a stable foundation for daily activities.
How to do the exercise:
Begin by lying on your back with your knees bent and feet flat on the floor. Take a deep inhale, then as you exhale, gently tilt your pelvis upward toward your belly button, pressing your lower back flat against the floor. Hold this position for a few seconds, focusing on engaging both your pelvic floor and abdominal muscles. Then, release and repeat the movement 10–15 times. Pelvic tilts are excellent for improving pelvic stability and aligning the lower spine, creating a solid foundation for more intense physical activities as you progress.
3. Clamshell
The clamshell exercise targets the glutes and outer hips, muscles that provide essential support to the pelvic floor. This low-impact exercise helps build strength and stability in the pelvis, improving balance and endurance for everyday movements.
How to do the exercise:
Start by lying on your side with your knees bent at a 90-degree angle and your feet together. Engage your core and pelvic floor muscles, then slowly lift your top knee, keeping your feet pressed together. Hold this position for a few seconds before gently lowering your knee back down. Perform 10–15 repetitions on each side. This exercise is particularly beneficial for promoting spinal alignment and building strength to support daily activities, such as lifting and carrying your baby.
4. Kegel Exercise and Reverse Kegel
Kegel exercises focus on contracting the pelvic floor muscles, while reverse Kegels emphasize relaxation. Together, they help strengthen and balance the pelvic floor, enhancing control, flexibility, and recovery from common postpartum issues.
How to do the exercise:
To perform a Kegel, contract your pelvic floor muscles as if you’re trying to stop the flow of urine. Hold this contraction for a few seconds, then release. For a reverse Kegel, focus on relaxing the pelvic floor entirely, allowing the muscles to release any tension. Aim to complete 10–15 repetitions of each exercise. Practicing Kegel exercises consistently can help reduce the risk of urinary incontinence, leaky bladder, and other postpartum issues that arise from weakened pelvic muscles.
5. Cat-Cow
The Cat-Cow stretch is a gentle, flowing exercise that increases flexibility and releases tension along the spine. This movement also promotes core engagement, which is beneficial for strengthening and stabilizing the pelvic floor and lower back.
How to do the exercise:
Begin on all fours, positioning your wrists directly under your shoulders and your knees under your hips. As you inhale, arch your back by lifting your head and tailbone toward the ceiling, moving into Cow Pose. On the exhale, round your spine, tucking your chin toward your chest and drawing your pelvis inward to enter Cat Pose. Repeat this flow 10 times, synchronizing each movement with your breath. This exercise is excellent for increasing flexibility in the spine and relaxing the muscles, offering valuable support and relief for a post-pregnancy body.
6. Bridging
Bridging is an effective exercise that activates the glutes, hamstrings, and core, all of which contribute to a stable pelvic floor. This exercise supports spinal alignment and provides essential lower back support, making it a valuable part of postpartum recovery.
How to do the exercise:
Lie on your back with your knees bent and feet flat on the floor. Inhale deeply, then as you exhale, lift your hips toward the ceiling, pressing through your heels and engaging your pelvic floor muscles. Hold this position for a few seconds, feeling the activation in your glutes and core, then slowly lower your hips back down to the floor. Repeat for 10–15 repetitions. Bridging is an excellent exercise for supporting spinal alignment and providing lower back support, making it highly beneficial for postpartum recovery.
7. Wall Squat
The wall squat strengthens the legs, glutes, and core while supporting the pelvic floor, providing full-body stability. This exercise not only builds endurance for daily activities but also promotes core strength, which aids in weight loss and functional movement.
How to do the exercise:
Stand with your back pressed against a wall and position your feet hip-width apart. Slowly slide down the wall until you’re in a squat position, with your knees bent at a 90-degree angle. Engage your core and pelvic floor muscles as you hold this position for a few seconds, then push through your heels to return to standing. Repeat this exercise 10 times. Wall squats are effective for enhancing core strength, which not only supports weight loss goals but also improves functionality in daily movements and tasks.
Tips for Success with Postpartum Pelvic Floor Exercises
Consistency is key in postpartum recovery; practicing exercises daily, even in short sessions, builds lasting benefits over time. Regular movement promotes healthy weight loss, boosts energy levels, and supports steady recovery. Additionally, incorporating mindful breathing can enhance relaxation, reduce muscle strain, and relieve stress, helping to calm both the mind and body. Staying well-hydrated by drinking water throughout the day aids muscle recovery and keeps the body energized, which is crucial for effective healing. Engaging with a support system—whether it’s friends, family, or joining a postpartum exercise class—provides motivation and accountability, making the recovery journey both more enjoyable and manageable.
Revival Physical Therapy is dedicated to empowering new mothers through specialized postpartum recovery and pelvic floor therapy. Our expert team offers tailored treatments to address issues like pelvic pain, incontinence, and core weakness, helping you regain strength, confidence, and control. Trust Revival PT to support your journey to a healthier, more resilient postpartum recovery.
Conclusion
Prioritizing postpartum pelvic floor exercises helps rebuild strength, stability, and confidence, which are crucial for both recovery and long-term women’s health. By focusing on these exercises, new mothers can experience a smoother transition into their new roles and support their well-being on every level.
FAQs
When should you start pelvic floor exercises after birth?
Pelvic floor exercises can begin a few days postpartum, but it’s essential to consult your healthcare provider, especially after a c-section. Gentle movements like diaphragmatic breathing or happy baby yoga pose can ease your body into the routine.
How can I tighten my pelvic floor after giving birth?
Consistently practicing pelvic floor therapy exercises postpartum—such as Kegels, bridging, and the pelvic tilt exercise—will help tighten and strengthen your pelvic floor muscles over time.
What happens if you don’t do pelvic floor exercises after birth?
Skipping pelvic floor exercises may prolong or worsen issues like urinary incontinence, back pain, and abdominal pain. Prioritizing these exercises supports the body’s long-term well-being and promotes a smooth transition into post-pregnancy life.
