Recover pelvic floor after childbirth: Simple & easy exercises for mothers

Having a child not only changes mother’s life, but her body also undergoes a titanic effort during pregnancy and childbirth. After birth She finds changes that are reflected in her physical appearance, and other parts less visible to people, but that need attention even more than the first. Mothers mostly face difficulty to recover pelvic floor after childbirth.

Retrieve the pelvic floor is one of the Postpartum Care of importance, so today in my article will talk about how mothers can easily recover pelvic floor after childbirth by practicing simple exercises.

Recover pelvic floor after childbirth

There is a range of possibilities for moms return to be in top shape as quickly as possible after pregnancy. There are so many, sometimes we fall into a chaos of information and we forget caring the pelvic floor muscles, as they play a fundamental role in the postpartum period. These muscles are responsible for holding organs such as the uterus, bladder and large intestine. During pregnancy and delivery, due to the pressure of the fetus on the pelvic floor, it tends to lose its natural tone causing mild conditions such as urinary incontinence (UI) affects 45% of women.

It is for this reason that both medical, midwives and physiotherapists recommend you exercise the pelvic floor after childbirth to prevent (IU). Vaginal delivery is the leading cause of pelvic floor dysfunction in women, a condition that can cause unpleasant effects such as urinary incontinence, loss of control in the retention of faeces, and even the genital prolapsed. To strengthen this part of the female body and spoilage after birth, experts recommend practice exercises muscle contraction, both during pregnancy and in the weeks after birth.

Kegel exercises to rehabilitate the area

The Kegel exercises (which many women start to practice from pregnancy) help improve muscular strength and elasticity plus increase urethral closure, preventing or avoiding the loss of urine and cause gradually strengthen and recover entire pelvic area.

The most effective way to regain the strength of the pelvic floor after childbirth is to practice Kegel exercises. This is a series of contractions controlling all the pelvic muscles. I recommend to visit a specialist first because these muscles are difficult to find and control. Once you know what you have to exercise, do practice it at home. It’s ideal for this position to be lying with its back to the surface, knees bent and the soles of your feet flat on the floor. Once you are on the correct posture, begins the exercise.

Begin with a slow contractions, you have to get the muscles retract five seconds and relax while breathing gently. With 10 repetitions will suffice.

Yoga & Belly Dance two exercises that also help

It is important not to start exercise yourselves until your body has not recovered since the abdominal efforts or other movement can cause or worsen incontinence problems, rather than repair them.

After the quarantine, can go gradually initiating some practices such as Yoga or Belly Dance with you in addition to recovering the figure, also rehabilitate the pelvic floor, as it is largely based on deep breathing and Hipopresiva gymnastics , and both are strengthened without damaging all the muscles in the area.

It is best to perform these activities without get separated from your baby, both in specialized classes or at home with the help of a video or book.

Avoid abdominal exercises and weight bearing during the postpartum period (6-8 weeks after birth). Periodically perform Kegel exercises, consisting of maintained contractions of the perineal muscles to tone and decrease stress on the ligaments.

If you suffer constipation after childbirth, avoid the persistent efforts that can further damage the perineum. It is advisable to adapt and adopt the diet ergonomic positions to facilitate defecation effortlessly.

In general, all types of body exercises that relax the lumbar spine and lower body stretches plus lower back are recommended to recover pelvic floor after childbirth.

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