Pelvic floor training after childbirth

For nine months, your body prepares for childbirth and undergoes numerous changes during this time. No wonder it also needs some time to return – more or less ;) – to its original shape. One particular part of the body requires your special attention after birth: the pelvic floor. In this article, you will learn what purpose the muscle network serves, how your pelvic floor changes during pregnancy, and how you can support recovery afterwards with gentle exercises.

What is the pelvic floor?

You can't really imagine what the pelvic floor is like? No wonder, because we usually don't think much about it. Most of the time, we only become aware of it when it doesn't function properly. Yet, it fulfills several important functions. The pelvic floor is the network of three muscle layers, ligaments, and connective tissue that the Close the basin downward and connects the inner sides of the bones with each other.

The pelvic floor is also closely connected to the abdominal and back muscles: strong abdominal muscles relieve it and absorb stresses, flexible back muscles keep the pelvis stable. In return, the pelvic floor serves as a foundation for the entire back and abdominal muscles and supports the posture and breathing with it .

Why are postpartum exercises beneficial after pregnancy?

During your pregnancy, the pelvic floor literally takes on an additional supporting role: it is the most important Support for the uterus and baby . At the same time, pregnancy hormones prepare your body for childbirth and ensure that the pelvic floor and surrounding muscles relax. While on the one hand, it loses tension, on the other hand, your pelvic floor is under even more strain during pregnancy than usual. You may notice this strain as a pregnant woman, and even afterwards, perhaps by losing a few drops of urine when coughing, sneezing, or jumping. You don't have to limit yourself in your daily life because of this temporary Bladder weakness but not. The skin-friendly and high-performance insoles from Vivoy ensure that you feel well protected and completely comfortable in every situation in life. You can also have the bladder weakness products conveniently and discreetly delivered right to your doorstep.

During birth, the pelvic floor and the entire surrounding musculature are significantly stretched and stressed by your baby's head. An elastic pelvic floor can help facilitate the delivery and to avoid. In the (for example, as part of a course), the focus is, among other things, on strengthening your awareness of your own pelvic floor without overtraining it.

After birth, it may be that your pelvic floor initially feels numb or as if it is opening downward. A feeling of pressure on the perineum is also not unusual. To strengthen and stabilize the strained muscle area, specific postpartum exercises are necessary after pregnancy. These do not involve strenuous strength training; rather, the focus is on breathing exercises and targeted contractions to Reactivate the muscles and thus relieve the pelvic floor.

What should be considered during postpartum recovery?

In addition to exercises to tighten the pelvic floor, postpartum recovery also includes targeted strengthening of the chest and back, as well as training of the abdomen, legs, and buttocks. Even if you can't wait to regain your pre-pregnancy body after childbirth, you should start your postpartum training slowly. Especially your pelvic floor should not be overexerted at the beginning through prolonged sitting or walking, as this will have the opposite effect. So, during your period, give yourself enough rest and recovery, and spend as much time as possible lying down.

With breathing exercises, where you consciously tense and relax the pelvic floor, you can start after consulting with your midwife already in the postpartum period. However, you should wait six to eight weeks after a natural birth for the actual postpartum gymnastics, but even up to eight to ten weeks. Also, speak with your gynecologist before starting the training. Initially, you should avoid exercises that target the straight abdominal muscles. These should only be trained again once a possible has closed. If the abdominal area is stressed too early, there is a risk that the muscle gap formed by the growing baby bump will reopen.

How can you contribute to postpartum recovery?

1. Postnatal course

After childbirth, it is advisable to first attend a special postpartum recovery course rather than start exercising on your own. Often, midwives, birth centers, or private providers like fitness studios offer these courses, which has several advantages: trained instructors will show you the exercises and ensure you perform them correctly. They know how to start with gentle gymnastics without impairing the healing of birth injuries or after a . Your midwife or a trained instructor can also determine whether a diastasis recti has already closed and show you how to protect your strained pelvic floor during certain movements in everyday life, for example when getting up or carrying your baby. And let's be honest: the discipline for regular training is much easier in a group and at a fixed appointment. ;) You can also bring your baby to most postpartum recovery courses. However, you might also want to use the course consciously as a baby-free time for yourself.

The costs for a ten-hour postpartum recovery course are usually covered by statutory health insurance. It is best to inquire directly with your health insurance provider about which offers are reimbursed under which conditions.

2. Postnatal recovery at home

Even if a postpartum recovery course is highly recommended to gently get back in shape after pregnancy, you can also support your recovery with exercises at home. You can either simply replicate the exercises from the course at home or use a video tutorial, which you can find plenty of online, as a guide. If you want to supplement your postpartum recovery with exercises at home, be sure to ask your midwife or your gynecologist for their assessment beforehand, to ensure you can start without any issues and that the exercises you have chosen are suitable. Also, especially at the beginning, make sure not to overexert your body: 15 minutes of training is more than enough for a gradual reentry.

Did you already discover pregnancy yoga for yourself before birth? Then you can now adapt your yoga routine slightly for postpartum recovery: LILLYDOO yoga instructor Denise shows you in our how to gently train your abdomen, shoulders, neck, and also your pelvic floor after pregnancy.

3. Pelvic floor training with aids

In addition to breathing exercises, where you consciously activate the muscles of your pelvic floor, there is also the option to train them with tools such as love or vaginal balls. These are silicone or metal balls that can be easily inserted into the vagina and removed with a retrieval cord. Inside, the balls contain an additional weight that oscillates when in motion. Many women use the balls to enhance their pleasure – but they are also highly recommended for strengthening the pelvic floor after childbirth.

The aids come in various shapes, sizes, and weights, with one or multiple balls. To keep the balls in place, the pelvic floor is activated and trained. The smaller and heavier the balls, the more the muscles are challenged. It is recommended to start with light weights and gradually increase the intensity. Since there are many different aids for pelvic floor training, it is best to seek advice before purchasing or ask other mothers if they can recommend a specific device. Pay particular attention to the material: the balls should definitely be made of skin-friendly and easy-to-care-for material, such as medical silicone.

Before you start exercising with the love balls after childbirth, you should wait a few weeks, just like with postpartum exercises, so that your pelvic floor can recover peacefully. Many women notice the first results after just two to three weeks of regular training. However, these aids do not replace a postpartum course; it is still recommended in any case. Nevertheless, love balls are a useful tool when it comes to continuing to strengthen your pelvic floor even after the course has ended. The practical thing: the exercises can be easily integrated into everyday life with a baby. In the beginning, it is completely sufficient to wear the balls for 15 minutes daily during normal daily activities. It is important that the weights inside them stay in motion so that the pelvic floor muscles are truly trained. Showering, shopping, or tidying up are perfect for giving your pelvic floor a little extra care in passing.

How long does the postpartum recovery take?

Many new mothers ask themselves how long it takes for their bodies to return to their pre-pregnancy shape. This varies greatly and depends, among other things, on the level of fitness before pregnancy and the course of the birth. The muscles of the abdominal wall and the connective tissue, which was heavily stretched during pregnancy, often require several months to recover. After all, it is often said that what has grown for nine months takes just as long to revert.

More important than a flat stomach are the physical changes, which are not necessarily visible but are all the more noticeable. If the strained pelvic floor muscles are not sufficiently strengthened, long-term effects such as incontinence, back pain, or even uterine prolapse can occur months or even years after childbirth. Even if everyday life with a newborn is exhausting, you should definitely not neglect targeted pelvic floor training during the recovery period of the postpartum rest. After intensive training in the postpartum recovery course, most women hardly feel the effects of childbirth during normal activity anymore. If you experience problems with your pelvic floor or notice changes, be sure to consult your doctor or midwife. They can provide you with additional tips for targeted exercises.

The most important tip for postpartum recovery is to find the healthy balance, because just as important as a sufficient rest period after childbirth is targeted postpartum exercise. This not only helps prevent potential discomforts but also improves your . Even if your baby's birth was a while ago, it's still worthwhile to start pelvic floor exercises: you can strengthen your pelvic floor for a lifetime. Just start doing it the next time you're waiting in line at the supermarket checkout or brushing your teeth in front of the mirror.