Train your pelvic floor muscles after giving birth
What are your pelvic floor muscles
The pelvic floor muscles are a group of muscles located at the bottom of the pelvis. They form a kind of 'hammock' that supports and holds in place the organs in the pelvic area, such as the bladder, uterus and rectum. These muscles also play an important role in regulating urine flow, bowel movements and sexual function.
Why does the pelvic floor slacken after childbirth?
Pelvic floor muscles can weaken due to factors such as pregnancy, childbirth, age, obesity, pelvic surgery, or lack of exercise. This can lead to problems such as urinary incontinence, organ prolapse, and sexual dysfunction. To prevent or reduce these problems, it is important to regularly train and strengthen the pelvic floor muscles. This can be done, for example, by doing exercises such as Kegel exercises .
5 tips for training your pelvic floor muscles
Here are five exercises to train your pelvic floor muscles:
- Kegel exercises: These are the most well-known pelvic floor muscle exercises. Tighten the muscles as if you want to hold back urine, hold for 5 seconds and then relax. Repeat this exercise 10 times.
- Bridge: Lie on your back with your knees bent and your feet flat on the floor. Tighten your pelvic floor muscles and lift your hips until your body is in a straight line from your shoulders to your knees. Hold this position for 5 seconds, then relax. Repeat this exercise 10 times.
- Squats: Squats aren’t just good for your legs, they can also help strengthen your pelvic floor muscles. Stand with your feet shoulder-width apart and slowly bend your knees while contracting your pelvic floor muscles. Then slowly rise back up. Repeat this exercise 10 times.
- Lunges: Lunges are another exercise that is great for strengthening your pelvic floor muscles. Stand up straight with your feet hip-width apart. Then step forward with one leg and slowly bend your knees while contracting your pelvic floor muscles. Then slowly rise back up and repeat with the other leg.
- Planks: Planks are a great exercise to strengthen your entire body, including your pelvic floor muscles. Start in a push-up position, but instead of lowering down, keep your body in a straight line from your shoulders to your heels. Contract your pelvic floor muscles as you hold this position. Hold this position for 30 seconds
Need help and support?
If you find yourself experiencing issues with your pelvic floor, don’t hesitate to seek help. At Womens Health Care Center, we have specialists who can help you restore your pelvic floor function. Feel free contact us to schedule an appointment and discuss your concerns. You deserve to live in good health and we are here to help.
What can we do for you?
Women's Healthcare Center provides expert care and support for women. Our team of specialisten will do everything they can to help you get the right diagnosis and find the best treatment options.
