Pregnancy and childbirth take a toll on your body, including your pelvic floor muscles. These muscles are in charge of keeping the bladder and uterus in place, as well as supporting your abdomen, back, and pelvic region. When they’re weakened, they can lead to urinary incontinence and other issues down the road (even when you haven’t had kids). Luckily, strengthening these muscles doesn’t have to be hard—here are four exercises that will help strengthen your pelvic floor after having a baby.
What Happens To Your Pelvic Floor When You Have A Baby
Childbirth is tough on your pelvic floor. The muscles and ligaments stretch and sometimes tear, which can cause incontinence and other problems. Luckily, there are things you can do to heal and strengthen your pelvic floor. With time and effort, you can get your body back to where it was before baby.
How Can I Keep My Newborn Safe?
You can keep your newborn safe by taking some simple precautions. First, make sure that you always hold your baby close to your body when you are carrying him or her. Second, when you are feeding your baby, hold him or her in an upright position so that gravity can help keep food down. Third, never leave your baby unattended, even for a moment. Fourth, use a car seat whenever you are transporting your baby in a car. Fifth, never smoke around your baby. Sixth, make sure that your home is safe for your baby by childproofing it and keeping dangerous objects out of reach. Finally, always supervise your baby when he or she is around water.
Exercises To Strengthen The Pelvic Floor
Kegel exercises are the most common form of pelvic floor rehabilitation. To do a Kegel, squeeze the muscles you would use to stop the flow of urine. Hold for three seconds and then relax for three seconds. Repeat 10 times. As you get stronger, you can hold for longer periods of time. Other pelvic floor exercises include
Applying Kegel Exercises in Real Life
Kegel exercises are important for strengthening the pelvic floor muscles, which can weaken after pregnancy and childbirth. Here’s how to do them:
1. To start, find a comfortable position. This could be sitting in a chair with your feet on the ground, or lying down on your back with your knees bent.
2. Then, tighten your pelvic floor muscles as if you’re trying to stop yourself from peeing or passing gas. Hold for three seconds, then relax for three seconds.
3. Repeat this process 10 times, three times per day.
4. As you get stronger, you can hold the contraction for longer periods of time—up to 10 seconds.
Dispelling Myths About Pregnancy, Childbirth, and Pregnancy
There are many myths about pregnancy, childbirth, and pregnancy that can lead to unnecessary fear and anxiety. It’s important to dispel these myths so that you can be prepared for what’s ahead. Here are seven myths about pregnancy, childbirth, and pregnancy that you should know:
1. You will never be able to have sex again. This is not true! sex is an important part of a healthy relationship and your pelvic floor muscles will recover with time and with the help of some simple exercises.
2. Childbirth is always painful. While it’s true that some women do experience pain during childbirth, it doesn’t have to be this way. There are many things you can do to manage pain during childbirth, including using relaxation techniques and breathing exercises.
Tips From Other Women
1. Kegel exercises are key. Do them every day, even if you just squeeze for a few seconds at a time.
2. Try not to cross your legs when sitting, and avoid sitting for long periods of time.
3. When you do sit, sit up straight with your shoulders back. This will help take the pressure off your pelvic floor.
4. Avoid high-impact activities like running or jumping for at least six weeks after giving birth.
5. Give yourself time to heal both physically and emotionally. Birth is a big deal, and your body needs time to recover.
6. Don’t be afraid to ask for help from your partner, friends, or family members.
What To Do If You’re Constipated Postpartum
If you’re struggling with constipation postpartum, there are things you can do to help get things moving again. First, make sure you’re drinking enough water. Staying hydrated is key for overall health, and it can also help ease constipation. Second, eat plenty of fiber-rich foods like fruits, vegetables, and whole grains. This will help add bulk to your stool and make it easier to pass. Third, try gentle exercises like walking or swimming to get your body moving and help with regularity. Fourth, avoid straining when you go to the bathroom by using a stool or squatting position instead of sitting. Fifth, talk to your doctor about whether a stool softener might be right for you.
Why Do I Feel Numb Down There?
A lot of women experience some form of pelvic floor dysfunction (PFD) after having a baby. The pelvic floor is a group of muscles, ligaments, and connective tissue that support the bladder, uterus, and rectum. The most common symptom of PFD is incontinence, or the leakage of urine or stool. Other symptoms include pain during sex, pain in the lower back or pelvis, and feeling like something is falling out of the vagina.
Anal Incontinence – Causes And Treatments
Childbirth is one of the most common causes of anal incontinence. This is because the pelvic floor muscles can be stretched or torn during delivery. The good news is that there are things you can do to strengthen your pelvic floor and improve your anal incontinence. Kegel exercises are one of the most effective ways to do this.