5 exercises to do after the baby arrives

Future mother or young mother, do you know the importance of the pelvic floor? Located at the crotch, this muscular hammock supports your core and controls your intimate sphincters. However, during pregnancy and childbirth, it undergoes strong pressure which stretches and weakens it. Results: possible urinary leakage, pelvic pain, even organ descent. To avoid this, your gynecologist will then prescribe perineal rehabilitation sessions 6 to 8 weeks after childbirth. Here are also 5 exercises to do at home after the baby arrives:

1. Diaphragmatic breathing

Let’s start with a gentle exercise, based on breathing through the diaphragm. Indeed, the pelvic floor works in coordination with the abdominals and the diaphragm to stabilize the trunk.

After a vaginal or cesarean delivery, diaphragmatic breathing is excellent for regaining this synergy. Coordination that pregnancy strongly impacts…

So follow these tips to practice diaphragmatic breathing :

  • Sitting or on your back, place one hand on your chest and the other on your abdomen.
  • Inhale deeply through your nose, feeling your stomach rise and your perineal muscles relax.
  • Exhale slowly through your mouth: stomach and perineum contract from bottom to top.
  • Repeat 15 times.

2. Isometric contraction of the lower abdomen

As gentle but more targeted, also try this isometric lower abdominal contraction exercise. It will help gently restore the abdominal wall, tightening the muscle fibers that pregnancy has stretched.

During your abdominal contractions, keep your pelvis in a neutral position:

  • Lying on your back, knees bent, bring your navel towards your spine. Flatten your back, without tucking your pelvis too much.
  • Exhale as you press your heels into the ground.
  • Hold the contraction for 5 seconds, then release your heels while inhaling gently.
  • Do 10 repetitions.

3. Kegel exercises

Then, you can continue the Kegel exercises started with your perineal rehabilitation physiotherapist. The objective is to restore tone to your pelvic floor and to maintain it over time. You will find out more about this on the Fizimed website.

By first completing sessions with a professional, you will learn how to correctly identify and contract/relax your perineum. Once you have learned the basics, you can then increase the difficulty at home. Then vary the contraction and rest times, the number of repetitions, etc.

Besides strengthening the pelvic floor, Kegel exercises will also help restore your abdominal wall.

Here is the basic method:

  • Lying on your back, exhale gently while flattening your stomach.
  • Tighten your perineum from the entrance to the vagina to the lower abdomen. Leave your pelvis still.
  • Hold the contraction for 5 seconds, then release completely. Your pelvic floor will “come down”.
  • After 10 seconds of rest, start again. Do this sequence ten times.

For more of a challenge, raise your legs 90 degrees with your feet pressed against a wall.

4. Clamshell dynamic sheathing

Also, try the Clamshell Dynamic Side Sheathing. This pelvic floor exercise will strengthen the glutes, hip external rotators, and back and pelvic stability.

By coordinating your abdominal and gluteal muscles:

  • Leaning on your forearm, lie on your side and bend your legs 45 degrees.
  • Engage your core and glutes to lift your upper knee, keeping your feet together.
  • Lower your knee and repeat 10 times on each side.

5. Pectoral stretch

Finally, whether you breastfeed your baby or give him a bottle, you often have rounded shoulders. Therefore, stretching the pectorals can prevent tension in the chest and improve posture. While limiting pain in the neck and back.

  • Lie on your back with your arms on the floor in a Y position.
  • Stay like this for 2 minutes.
  • Bring arms to 90 degrees in T position, then hold for 2 more minutes.

Repeat all these exercises twice a day, in sessions of 10 to 15 minutes. Taking this short time for yourself will be as beneficial for your well-being as it is for that of your baby.


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