The pelvic floor muscles are at the bottom of your pelvis, supporting the pelvic organs. These muscles have been stretched in pregnancy and during delivery, which may cause problems. Pelvic floor muscle exercises are needed to:

• Improve muscle strength so you can control your bladder and bowel
• Help prevent prolapse of the pelvic organs
• Increase sexual enjoyment for you and your partner

Please remember:

• To start the pelvic floor muscle exercises as soon as possible after you’ve had your baby
• To do the exercise in various positions unless you are still sore from delivery
• To do gentle, rhythmic tightening and relaxing of the muscles, which may help with discomfort and pain

How to exercise your pelvic floor muscles
Try to imagine you are stopping yourself passing urine or wind. Try to ‘squeeze and lift’ the pelvic floor muscles. I found it difficult to feel much happening at first but keep trying. Hold the squeeze for a couple of seconds but do not hold your breath.

Gradually increase the hold time and the number of times until you can hold the squeeze for up to ten seconds and repeat up to ten times. You may find that Abdominal Hollowing takes place at the same time. Try exercising in different positions (standing, sitting and lying) and establish a routine, such as every time you’ve just fed your baby.

Please remember that it can take up to several months for the pelvic floor muscles to return to their previous strength. It is important that the pelvic floor muscles are able to react quickly to stop you leaking when you cough or sneeze. Always tighten your pelvic floor muscles before and during any activity requiring effort. For example, lifting your baby out of their moses basket.

To be effective you need to concentrate and persevere with these exercises. Pelvic floor muscle exercises are important for life and for all women.

Thanks for reading and please make sure you read our article on Essential Exercises After Childbirth.

Sorry I haven’t blogged for a while but I’ve been away having a baby! Well, my wife actually had the baby but I was there holding her hand. I’m now the proud Daddy of little baby Emma! I’m so happy right now and being a parent of both Adam and Emma is one of the most magical things I’ve ever been blessed with.

While I was in the hospital, I picked up a leaflet by the Association of Chartered Physiotherapists in Women’s Health (ACPWH). It had some rather interesting information on exercise after childbirth.

The following information applies to all new mothers no matter how you gave birth. They includes safe and practical advice to aid your recovery. After you’ve given birth, the natural thing to do is to give your baby lots of attention. This is great but it’s also important to take a little time for yourself. You can’t expect to return to full pre-pregnancy fitness immediately but there are things you can do now to help get yourself back into shape. Regaining your fitness, will give you more energy and possibly avoid problems later.

Posture

Regaining good posture after you have had a baby is important, this will help the way you look and feel. Standing, sitting, lying or being active with good posture may help to avoid future aches and pains.

Before reading on, I suggest you have a quick look at my article on Pelvic Floor Muscles Exercises. Also read my article on The Abdominal Hollowing Exercise before performing any of the exercises below.

Exercising your abdominal muscles

The abdominal muscles form a natural corset supporting your back and internal organs. During your pregnancy, these have been stretched and become weakened. Exercises will help you regain your body shape and prevent or relieve back pain. The deeper abdominal muscles may work at the same time as the pelvic floor muscles.

You should start all exercises by lying with your head on a pillow, knees bent and feet shoulder width apart and arms by your side. My wife (Mutha Fitness) will now take you through 4 simple exercises, which are also useful in helping to relieve wind and nausea following a caesarean delivery.

1. Pelvic Tilt
2. Knee Bends
3. Knee Rolling
4. Head Lift

All the best,