Why Every New Mom Should Consider Pelvic Floor Physiotherapy

Speed Up Your Recovery Post-Childbirth:

Childbirth is no small feat—it stretches and strains the pelvic floor muscles, which results in discomfort and weakness. Pelvic floor physiotherapy in Edmonton offers exercises and techniques to strengthen these muscles, helping you recover faster and get back to your active routine. Common exercises that new moms can practice under the guidance of a pelvic health physiotherapist:

Pelvic Tilt:

This exercise helps strengthen the abdominal muscles and stretches the lower back, all while engaging the pelvic floor. Lie on your back with your knees bent, feet firmly positioned on the floor, and arms by your sides. Flatten your back against the floor by engaging your abdominal muscles and tilting your pelvis upwards. Hold for a few seconds and release.

Deep Belly Breathing:

This technique involves deep, mindful breathing that helps relax and stretch the pelvic floor muscles. It can be particularly beneficial for relieving tension and enhancing muscle control. Sit comfortably or lie down, place your hands on your belly, and breathe deeply into your abdomen, allowing it to rise and fall.

Say Goodbye to Unexpected Leaks:

Laughing, sneezing, or coughing causing you anxiety? Urinary incontinence is a common postpartum challenge many women face. Pelvic floor physiotherapy can tighten up those necessary muscles and significantly reduce incidents of leakage. Exercise recommended for addressing urinary incontinence postpartum:

Kegel Exercises:

Kegels are the go-to exercise for strengthening the pelvic floor muscles. To perform a Kegel, contract the muscles you would use to halt urinating midstream, hold for a few seconds, and then relax. It’s important to perform these exercises consistently and correctly—aim for three sets of 10 repetitions throughout the day.

Enhance Your Intimacy:

If things feel different or less enjoyable since the baby came along, weakened pelvic muscles might be the culprit. Strengthening these muscles through targeted exercises can increase sensitivity and comfort, making intimate moments enjoyable again. Pelvic muscle physical therapy exercise specifically beneficial for improving sexual function and intimacy:

Hip Bridge with a Squeeze:

Adding a small, soft ball (like a Pilates ball) between your knees during the bridge pose increases the activation of the pelvic floor muscles. As you lift your hips, squeeze the ball with your knees, which helps to engage both the pelvic floor and inner thigh muscles that are pivotal in sexual function.

Prevent Pelvic Organ Prolapse:

Feeling a bit ‘off’ down there? Pelvic organ prolapse is a condition where pelvic organs descend into or protrude from the vagina, making it a concern to be avoided. Luckily, pelvic floor physiotherapy offers exercises specifically designed to strengthen these muscles, helping prevent or manage prolapse symptoms. An effective exercise aimed at preventing pelvic organ prolapse:

Wall Squats:

Wall squats are a variation of traditional squats that provide back support, which can be helpful for those new to exercise or experiencing lower back pain. Stand with your back against a wall, feet about two feet in front of you, shoulder-width apart. Descend along the wall into a squat position, ensuring your thighs are level with the ground. Hold this position while contracting your pelvic floor muscles, then slide back up.

Build Core Strength and Stability:

Your pelvic floor muscles are the unsung champions of your core. Building core strength and stability is not only crucial for your overall fitness but also vital for supporting your pelvic floor health. The core and pelvic floor muscles collaborate together, forming a supportive base for your spine and helping you manage everyday tasks, especially as your baby grows. An effective exercise recommended in pelvic health physiotherapy to strengthen your core and enhance stability:

Dead Bug:

This exercise challenges your core stability while minimizing pressure on the back, making it safe for strengthening the pelvic floor. Lie on your back with your arms extended above you. Then, raise your legs and bend the knees at 90 degrees. Gradually lower one arm and the contralateral leg toward the floor while ensuring your back remains flat and core tight. Return to the starting position and alternate sides.