Exercise to reduce pelvic floor dysfunction associated with childbirth??

By Amalie Malka Flamm on 7/25/2024

Childbirth is a transformative experience, but it can also bring about pelvic floor dysfunctions that affect many new mothers. Addressing these issues through targeted exercises can significantly improve your quality of life. However, it's crucial to understand that before jumping into strengthening exercises, you must first focus on lengthening and relaxing the pelvic floor muscles. Many individuals experience tightness in their pelvic floor muscles, especially after childbirth. Tight muscles can lead to pain and dysfunction. Therefore, it's essential to start with exercises that help relax and lengthen these muscles. Once the muscles are relaxed and lengthened, you can then proceed to strengthen them effectively.

Relaxing and Lengthening Exercises

1. Child’s Pose

- Kneel on the floor with your big toes touching and knees spread wide. - Sit back on your heels and extend your arms forward, lowering your torso between your thighs. - Breathe deeply and hold this position for 30 seconds to 1 minute.

2. Happy Baby Pose

-Lie on your back and bring your knees towards your chest. - Grab the outsides of your feet with your hands, keeping your ankles directly over your knees. - Gently pull your feet down while pressing your knees towards the floor. - Hold for 30 seconds to 1 minute, breathing deeply.

3. Thread the Needle

- Start on your hands and knees in a tabletop position. - Slide your right arm underneath your left arm, bringing your right shoulder and ear to the ground. - Hold for 30 seconds, then switch sides.

4. Cat-Cow Stretch

- Begin in a tabletop position with your wrists under your shoulders and knees under your hips. - Inhale, arch your back (Cow Pose), and lift your head and tailbone. - Exhale, round your spine (Cat Pose), tucking your chin and pelvis. - Repeat for 1-2 minutes, moving with your breath.

Strengthening Exercises

Once your pelvic floor muscles are relaxed, you can start strengthening them with the following exercises:

1. TA Supine Marches

- Lie on your back with your knees bent and feet flat on the floor. - On the exhale, engage your transverse abdominis (deep core muscles) and lift one foot off the floor, then the other. The purpose of this exercise is to keep core hip bones steady, not to lift your foot as high as you can. Alternate legs in a marching motion for 10-15 reps on each side. If done correctly this is a great way to get your deep core firing.

2. Bridges

- Lie on your back with your knees bent and feet flat on the floor, hip-width apart. - Lift your hips towards the ceiling, squeezing your glutes and engaging your pelvic floor. - Lower your hips back down and repeat for 10-15 reps.

3. Bridges with Leg Movements

- In the bridge position, lift one leg at a time, keeping your hips stable. - Alternate legs for 10-15 reps on each side.

4. Side-Lying Leg Lifts

- Lie on your side with your legs straight. - On the exhale, lift your top leg up to hip height and lower it back down. - Repeat for 10-15 reps on each side. You should feel a burn in the side of your glutes, your glute medius muscle.

5. Proper Squats

- Stand with your feet shoulder-width apart. - Lower your body as if sitting back into a chair, keeping your knees over your ankles. You can put a chair behind you if this makes it easier to imagine - Feel your glutes fire as you return to standing. - Perform 10-15 reps, ensuring proper form throughout.

6. Bird Dog

- Start in a tabletop position. -Inhale - Exhale and Extend your right arm forward and your left leg back, keeping your hips level by engaging your core. - Hold for a few seconds, then switch sides. - Repeat for 10 reps on each side, focusing on core and pelvic floor engagement.

Incorporating these exercises into your routine can help alleviate pelvic floor dysfunctions associated with childbirth. Remember to focus on lengthening and relaxing the muscles before progressing to strengthening exercises.

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