How Soon Can I Start Pelvic Floor Exercises After Birth

Table of Content:

• Description
• How to Start Pelvic Floor Exercises
• Step by Step Guide
• Tips for Effective Pelvic Floor Exercises
• Solution for Pelvic Floor Weakness
• FAQs
• Pros and Cons of Pelvic Floor Exercises

Description

Pregnancy and childbirth can cause a lot of changes to a woman's body, including a weakening of the pelvic floor muscles. These muscles play an important role in bladder and bowel control, as well as sexual function. Pelvic floor exercises, also known as Kegels, can help strengthen these muscles and prevent problems such as incontinence and prolapse.

But how soon can you start doing pelvic floor exercises after giving birth? The answer depends on a few factors, such as the type of delivery and any complications that may have occurred.

How to Start Pelvic Floor Exercises

Before starting pelvic floor exercises, it is important to locate the correct muscles. To do this, try to stop the flow of urine midstream. The muscles that you use to do this are your pelvic floor muscles.

Once you have identified these muscles, you can begin doing Kegels. To do a Kegel, squeeze the pelvic floor muscles and hold for a few seconds before releasing. Repeat this exercise several times a day.

Step by Step Guide

Here is a step-by-step guide to doing pelvic floor exercises:

1. Sit, stand or lie down with your legs slightly apart.
2. Tighten your pelvic floor muscles by squeezing them as if you are trying to stop the flow of urine.
3. Hold the contraction for a few seconds before releasing.
4. Relax your muscles for a few seconds before squeezing them again.
5. Repeat the exercise 10-15 times per session.
6. Try to work up to three sets of 10-15 repetitions per day.

Tips for Effective Pelvic Floor Exercises

Here are some tips to make your pelvic floor exercises more effective:

• Make sure you are squeezing the correct muscles.
• Avoid holding your breath or tightening your buttocks or thighs.
• Start with shorter contractions and work up to longer ones.
• Be patient - it can take several weeks or even months to see results.
• Make pelvic floor exercises a part of your daily routine.

Solution for Pelvic Floor Weakness

If you are experiencing pelvic floor weakness or incontinence after childbirth, pelvic floor exercises may not be enough to solve the problem. In some cases, you may need to see a healthcare professional for additional treatment, such as pelvic floor physiotherapy or surgery.

FAQs

Q: How soon can I start pelvic floor exercises after giving birth?

A: It is generally safe to start pelvic floor exercises soon after giving birth, as long as there are no complications. However, it is important to consult with your healthcare provider first.

Q: Can I do pelvic floor exercises during pregnancy?

A: Yes, pelvic floor exercises can be done during pregnancy to help prepare for childbirth and prevent pelvic floor problems.

Pros and Cons of Pelvic Floor Exercises

Here are some pros and cons of pelvic floor exercises:

• Pros: Pelvic floor exercises can help prevent or improve bladder and bowel control problems, as well as sexual dysfunction.
• Cons: It can take time and patience to see results, and pelvic floor exercises may not be enough for severe cases of pelvic floor weakness.