Exercising after childbirth contributes to the ability of the body to restore it to its original state and to overcome the changes that the pregnant woman faced during pregnancy and childbirth in the external and internal appearance of the body as well, and given the importance of Pelvic floor exercises after childbirth To strengthen the muscles and treat some complications of childbirth, this article presents the method of practicing it and its most important benefits, so follow us, dear reader.

When can you do pelvic floor exercises?

Pelvic floor exercises can be started as soon as the mother feels better after giving birth without fear or anxiety to get rid of birth complications such as urine leakage while sneezing, laughing, etc. quickly and safely.

Common pelvic floor exercises are pelvic tilts, Kegel exercises, and yoga. Unlike other types of exercises that require waiting a while for the body to recover sufficiently, Kegel exercises do not require waiting that long because they are simple exercises that do not require a lot of physical effort.

Pelvic floor exercises after childbirth and their importance

Some women may experience stretching of the nerves in the pelvic floor as a result of the strong push of the fetus during childbirth, which causes a loss of feeling or control in this area after childbirth, so practicing Kegel exercises contributes to strengthening the pelvic floor muscles and thus helps in the following:

• Prevent and treat urinary incontinence and leakage while laughing, sneezing or coughing.
• Improving blood circulation in the perineal area, which helps reduce any swelling and bruising that may have occurred during childbirth.
• Build pelvic floor muscles.

You can apply Kegel exercises as follows:

• Explore your pelvic floor muscles when you urinate by suddenly stopping and letting go again. This will help you feel and identify your pelvic floor muscles.
• Start doing the exercises lying on your back or side, or continue doing them in the bathroom.
• Breathe in and while exhaling gently press your pelvic floor muscles and try not to pull your stomach muscles, just focus on pulling your pelvic floor muscles up and in.
• Hold the pressure for 4 seconds at first and then increase the duration to 10 seconds.
• Keep breathing normally and repeat the exercise regularly to get fast results.

Postpartum exercise schedule

After learning about pelvic floor exercises after childbirth, here is a schedule of postpartum exercises that can help you recover quickly:

From 0 to 3 weeks after birth

• Walking.
• Deep breathing.
• Pelvic floor exercises or Kegels.

From 3 to 8 weeks

After returning to the doctor and consulting him, you can start practicing the following exercises:

• Walking and brisk walking
• Postpartum exercise, such as deep breathing, abdominal exercises, pelvic floor exercises, and abdominal muscle exercises.
• Non-intensive water exercises and swimming, but after the bleeding has stopped.
• Light weight exercises and cardio exercises suitable for pregnant women.

From 8 to 12 weeks after birth

• You can continue with the previous exercises while increasing the weights and the timing of the exercises or the times of repetitions.
• If your birth was normal, you can intensify abdominal muscle exercises at a small rate, but after referring to the doctor, but if it was a cesarean section, you should avoid intense exercises.

From 12 to 16 weeks after birth

Before continuing the exercises, you must refer to the doctor to examine the abdominal muscles, and in the event that the exercises are safe for you, you can continue to practice some exercises such as running, abdominal exercises, and various cardio exercises with medium weights.

16 weeks after giving birth

You can increase your activity level and exercise if you don’t have back pain, vaginal heaviness, or incontinence during or after exercise.

It is necessary to note that it is not recommended after childbirth to do intense exercise, bench and plank exercise, or exercise with heavy weights.

After getting acquainted Pelvic floor exercises after childbirth It is necessary to refer to the doctor and consult him before starting to exercise that requires physical effort to avoid pressure on the abdominal muscles or pelvic muscles incorrectly and exposure to health risks, wishing you more health and happiness.