5 Gentle Pelvic Floor Exercises for Postpartum Recovery

ByJen Updated on

After the incredible physical and emotional experience of childbirth, it’s crucial for new moms to focus on restoring pelvic floor strength and function. The pelvic floor muscles play a vital role in supporting the bladder, uterus, and rectum, and can be significantly weakened or strained during pregnancy and delivery.

Performing gentle, targeted pelvic floor exercises can help prevent incontinence, improve core stability, and support overall pelvic health. However, it’s important to start these movements slowly and avoid anything too intense in the early postpartum period. Here are some safe, doctor-recommended pelvic floor exercises to incorporate into your recovery:

pelvic floor exercises

1. Pelvic Floor Contractions

Sit or lie comfortably with your legs slightly apart. Inhale, then exhale as you gently lift and squeeze your pelvic floor muscles, as if you’re trying to stop the flow of urine. Hold for a few seconds, then relax. Repeat 5-10 times.

2. Gentle Kegels

Similar to the previous exercise, perform Kegel contractions by tightening the pelvic floor muscles, holding for 3-5 seconds, then releasing. Start with just a few reps and work your way up.

For more information on how to perform Kegel exercises, check out this link https://www.mayoclinic.org/healthy-lifestyle/womens-health/in-depth/kegel-exercises/art-20045283

3. Diaphragmatic Breathing

Lie on your back with one hand on your belly. Inhale deeply through your nose, feeling your belly rise. Exhale slowly through pursed lips, drawing your navel back toward your spine. This can help engage the pelvic floor.

4. Pelvic Tilts

Lie on your back with knees bent. Slowly tilt your pelvis, flattening your lower back against the floor as you exhale. Relax and repeat.

5. Glute Bridges

Lie on your back with knees bent. Engage your glutes to lift your hips up toward the ceiling, supporting your body in a straight line. Slowly lower back down.

Start with just 5-10 minutes per day of these gentle pelvic floor exercises. As you build strength, you can increase the duration and intensity. Be patient with yourself, and don’t hesitate to consult a pelvic floor physical therapist for personalized guidance.

For additional information on self care as a new parent, check out this link https://justaskjennp.com/self-care-strategies-for-parents/

Jen is a nurse practitioner with over 20 years of nursing experience, including over 10 years in pediatric primary care. She is also a certified IBCLC, passionate about supporting parents through the challenges of raising children. Through her platform, Just Ask Jen NP, Jen provides trusted, compassionate advice on both parenting and medical concerns, drawing from her extensive clinical background and personal experience as a mother of three.

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