Exercises To Tighten Pelvic Floor Muscles After Childbirth

Sometimes your vagina s muscles cervix and uterus might get torn in the process of delivery or your doctor may have performed episiotomy i e.

Exercises to tighten pelvic floor muscles after childbirth. Pf exercises are often also called kegel exercises and are promoted as the starting point for building pelvic floor strength. Kegel exercises strengthen the pelvic floor muscles which support the uterus bladder small intestine and rectum. Pick a position for your exercises. Extend your arms straight out in front or with your elbows facing forward.

Try not to pull in your tummy muscles. Hold the squeeze for about 4 5 seconds then continue your exhale. Kegel exercises will aid healing of the pelvic floor after delivery and will help strengthen those muscles. Once you do follow these steps.

Just focus on pulling your. Take a deep breath upon exhale gently squeeze your floor muscles. To perform a squat a person should. Cut the perineum to ease the birth process.

How should i do pelvic floor exercises. During pregnancy and after childbirth your pelvic floor muscles are lengthened and weakened and as a result can cause incontinence. You can do kegel exercises also known as pelvic floor muscle training just about anytime. Weakened pelvic muscles are the result of the added weight of the growing uterus fetus placenta and amniotic fluid during pregnancy as well as the pushing and stretching of the reproductive.

Repeat this step at least 5 times in a row. Hold the contraction for 5 seconds relaxing for another 5 seconds. Kegel exercises after childbirth are needed for healing the weakened strained or damaged pelvic muscles from pushing the baby through the birth canal. Along with the bridge squats can promote a stronger pelvic floor and buttocks.

Sit on the floor with your knees bent. Most people prefer lying on their back for kegels. Slowly increase your time for holding your. The best way to strengthen your pelvic floor muscles after you have delivered a baby vaginally is to do kegel exercises.

Brace your abdomen slightly lean your torso back while lifting your feet off the floor. Stand with your legs shoulder width apart and make sure your heels remain planted on the floor to avoid injury. Hold the squeeze for four seconds or five seconds at first while you continue to breathe in and out as normal. Tighten your pelvic floor muscles.

Extend your arms forward to a comfortable position to help maintain your balance. Breathe in and as you breathe out gently squeeze your pelvic floor muscles. Lift until your shins are parallel with the floor your back is straight and your hips are flexed to ninety degrees. Deborah raines msn on behalf of honor society of nursing stti nursing.

In order to do your exercises just do the following.