Rebuilding Pelvic Floor Muscles Post-Delivery
Strengthening your pelvic floor muscles is essential for postpartum recovery and overall well-being. It can help prevent urinary incontinence, improve bladder control, and support pelvic organ health.
Key benefits:
Prevents urinary incontinence
Improves bladder control
Supports pelvic organ health
Reduces discomfort during and after sex
Recommended exercises:
Kegels: Tighten the muscles as if you’re stopping yourself from urinating or passing gas. Hold for 3-5 seconds, then relax.
Bridge with pelvic tilt: Lie on your back with your knees bent. Lift your hips off the ground and tilt your pelvis forward.
Single leg bridge: Lie on your back with one leg extended and the other knee bent. Lift your hips off the ground.
References:
Mayo Clinic. (2023). Kegel exercises: How to do them, benefits, and more.
Embrace mindfulness and meditation during pregnancy to boost relaxation, reduce stress, and support emotional well-being. Learn techniques designed to help you stay centered and calm throughout your pregnancy journey.
Embrace mindfulness and meditation during pregnancy to boost relaxation, reduce stress, and support emotional well-being. Learn techniques designed to help you stay centered and calm throughout your pregnancy journey.
