Pelvic Floor Exercises: Strengthening Your Muscles After Birth
After giving birth, it is common for the muscles of the pelvic floor to become weaker. This can lead to difficulties in controlling urine flow for some new parents. However, there is a solution that can help alleviate these symptoms – pelvic floor exercises, also known as Kegel exercises.
These exercises specifically target the muscles that support the bladder, rectum, uterus, and small intestine. The good news is that they are generally safe to start doing in the days following childbirth.
To perform pelvic floor exercises, you can start by lying down or sitting with your body slightly tilted forward. Next, clench the muscles around your vagina, as if you were trying to stop the flow of urine midway. Repeat this action ten times, up to three times a day.
By regularly practicing pelvic floor exercises, you can strengthen these muscles and improve your control over urine flow. So don’t hesitate to incorporate these exercises into your postpartum routine!
Knee Rolling: Gentle Postpartum Exercise
After giving birth, it can be challenging to get out of bed during the first few days. However, there are gentle exercises that can be performed without having to stand up. One such exercise is knee rolling, which is beneficial for postpartum recovery. To perform knee rolling, lie flat on your back and lift your knees into the air. Slowly roll them from side to side as much as is comfortable, taking short breaks with your knees pointing towards the ceiling between each movement.
Knee rolling and similar stretches can help strengthen abdominal muscles and provide relief from postpartum gas and nausea. It is important to note that if you had a c-section, it is essential to consult with your doctor before attempting any exercises while still in bed.