Welcoming a baby into the world is a life-changing event filled with joy, excitement, and new challenges. One significant change many new mothers experience is how their bodies feel post-delivery. While the focus is often on the baby, paying attention to the recovery is just as important. Postpartum fitness is key to regaining strength, improving overall well-being, and embracing the journey back to a healthy, active lifestyle through new mom’s workouts. Pelvic floor physiotherapy in Edmonton is vital in supporting new mothers through this process.
Understanding Postpartum Body Changes
After childbirth, the body undergoes a significant transition, regardless of whether it has a vaginal delivery or a cesarean section. The recovery process requires time to heal from childbirth trauma, adjust to hormonal changes, and rebuild muscles that may have weakened or stretched during pregnancy.
Physical Symptoms Postpartum
Many new mothers experience physical discomfort, such as back pain, pelvic discomfort, and muscle weakness. These symptoms are common, particularly in the pelvic floor area, which is critical for supporting various organs, including the bladder, uterus, and rectum.
The Role of the Pelvic Floor
- The pelvic floor has muscles, ligaments, and tissues that support the lower abdominal organs. During pregnancy, these muscles stretch and weaken to accommodate the growing baby. After childbirth, this can lead to issues such as urinary incontinence, pelvic organ prolapse, or general discomfort during physical activity.
- Symptoms like urinary leakage, pelvic pain, or a sensation of heaviness in the pelvic region are common, but they are not something they need to simply “live with.”
- The good news is pelvic floor therapy and postpartum fitness routines can help rebuild these muscles. This therapy aims to restore strength, stability, and confidence by strengthening the pelvic floor muscles affected during pregnancy and childbirth.
How Pelvic Floor Physiotherapy Can Help in Postpartum Fitness
To address these issues, a pelvic floor physiotherapist will guide the individual through gentle strategies to restore normal function and strength to the pelvic floor muscles through pelvic floor physiotherapy in Edmonton.
Pelvic Floor Contractions (Kegels) for Rebuilding Strength
As part of postpartum fitness, Kegel exercises are crucial in rebuilding pelvic floor strength after childbirth. These kegel exercises help improve bladder control and reduce the pelvic organ prolapse for overall recovery. To perform a Kegel, start by sitting or lying comfortably. Focus on gently contracting the muscles you would use to stop the urine flow, holding the squeeze for 3-5 seconds before relaxing. Aim for 10-15 repetitions per session and work up to completing three sets daily. As you progress, gradually increase the duration and repetitions to enhance muscle strength further and support your postpartum fitness journey.
Incorporating Deep Breathing for Muscle Coordination
Deep breathing is crucial in postpartum fitness, particularly in engaging the pelvic floor and core. Start by lying down or sitting comfortably. Inhale deeply into the abdomen, expanding the belly. As the exhale occurs, gently contract the pelvic floor muscles. This exercise improves muscle coordination and strengthens the pelvic region. This technique for 10-15 minutes daily enhances muscle function and supports postpartum recovery.
Addressing Posture Imbalances to Aid Recovery
Proper posture plays a significant role in postpartum fitness and recovery, helping to alleviate strain on the body and support the healing process. To correct posture, stand with the feet hip-width apart, engage the core, and slightly tilt the pelvis to maintain a neutral spine. Imagine a string pulling upward from the top of the head to ensure the shoulders remain relaxed and aligned. Practice good posture exercises throughout the day, whether sitting or walking, to reduce pressure on the pelvic floor and support overall recovery.
Rebuilding Core Strength with Gentle Exercises
Core strengthening is a key component of postpartum fitness. Start with exercises such as pelvic tilts and bridges. For pelvic tilts, lie on the back with the knees and feet on the floor. Press the lower back into the ground as the pelvis tilts upward, then relax. For bridges, lift the hips toward the ceiling when engaging the core and pelvic floor muscles. Hold for 3-5 seconds, then lower the hips. These exercises can be performed 10-15 times in 2-3 sets, gradually increasing as strength is regained. These movements support core stability, pelvic floor recovery, and improved posture.
Focusing on strategies that support the pelvic floor and core strength will restore pelvic alignment and improve overall function.
Postpartum Fitness Tips To Follow
- Use a Postpartum Support Belt:.A support belt can relieve pain in the core and pelvic region, improve posture, and reduce back pain.
- Practice Mindful Movement: Focus on body alignment, breath, and tension areas to ensure proper muscle engagement during movement.
- Focus on Mental Health: Journaling, meditation, and quiet time support emotional well-being, playing a key role in recovery.
- Stretch Before and After Sleep: Gentle stretches can ease muscle tension from carrying a baby or breastfeeding, improving rest.
- Gradually Increase Resistance: Start with bodyweight exercises or resistance bands for gentle strength-building, avoiding overwhelming the body.
When to Seek Professional Help
While postpartum fitness is crucial, some new mothers may struggle with specific issues, like pelvic pain or urinary incontinence, which may require professional help. If they experience persistent pain or dysfunction, it’s vital to seek a physiotherapist versed in pelvic health physiotherapy. They can provide more personalized care and address any underlying postnatal recovery issues.
Rediscover the Strength and Confidence
Postpartum fitness isn’t just about returning to pre-pregnancy shape. It’s about regaining strength, confidence, and well-being as we navigate this new chapter of motherhood through pelvic floor physiotherapy in Edmonton. New moms can restore their fitness to its full potential by focusing on pelvic floor physiotherapy for women. If they’re ready to embrace the postpartum fitness journey, our team at Turning Point Physiotherapy is here to support them every step of the way. We also provide male pelvic floor physiotherapy services for conditions like urinary incontinence, pelvic pain, erectile dysfunction, and post-prostate surgery recovery. Reach out today to schedule a consultation to reclaim your health and well-being.
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