{"id":8098,"date":"2025-02-18T13:37:00","date_gmt":"2025-02-18T12:37:00","guid":{"rendered":"https:\/\/goyeda.de\/?p=8098"},"modified":"2026-10-18T20:40:40","modified_gmt":"2026-10-18T18:40:40","slug":"postpartum-pelvic-floor-recovery","status":"publish","type":"post","link":"https:\/\/goyeda.de\/de\/postpartum-pelvic-floor-recovery\/","title":{"rendered":"BECKENBODEN ERHOLUNG NACH DER GEBURT"},"content":{"rendered":"<div data-elementor-type=\"wp-post\" data-elementor-id=\"8098\" class=\"elementor elementor-8098\">\n\t\t\t\t<div class=\"elementor-element elementor-element-2cf393fd e-flex e-con-boxed e-con e-parent\" data-id=\"2cf393fd\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-60c8a0df elementor-widget elementor-widget-text-editor\" data-id=\"60c8a0df\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<h1 style=\"text-align: center;\">POSTPARTALE BECKENBODENREGENERATION<\/h1>\n<figure class=\"wp-block-image size-full\"><\/figure>\n<p><!-- \/wp:image --><!-- wp:paragraph --><\/p>\n<p><!-- \/wp:paragraph --><!-- wp:heading {\"textAlign\":\"center\",\"level\":3} --><\/p>\n<p><!-- \/wp:paragraph --><!-- wp:buttons {\"layout\":{\"type\":\"flex\",\"justifyContent\":\"center\"}} --><\/p>\n<p><!-- \/wp:buttons --><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-4d3e62c e-flex e-con-boxed e-con e-parent\" data-id=\"4d3e62c\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-004f367 elementor-widget elementor-widget-heading\" data-id=\"004f367\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\"><i>WIEDER AUFBAUEN VON ST\u00c4RKE UND SELBSTBEWUSSTSEIN<\/i><\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-48e1ad1 e-flex e-con-boxed e-con e-parent\" data-id=\"48e1ad1\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-b022fa4 elementor-widget elementor-widget-text-editor\" data-id=\"b022fa4\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<h3 style=\"text-align: center;\">\u00a0<\/h3>\n<p><!-- \/wp:heading --><!-- wp:image {\"id\":8099,\"sizeSlug\":\"full\",\"linkDestination\":\"none\"} --><\/p>\n<figure class=\"wp-block-image size-full\"><img fetchpriority=\"high\" decoding=\"async\" class=\"aligncenter wp-image-8099\" src=\"https:\/\/goyeda.de\/wp-content\/uploads\/Empowering-Postpartum-Recovery-Rebuilding-Strength.png\" alt=\"A woman caring for her baby while navigating postpartum pelvic floor recovery and rebuilding strength after childbirth.\" width=\"963\" height=\"722\" srcset=\"https:\/\/goyeda.de\/wp-content\/uploads\/Empowering-Postpartum-Recovery-Rebuilding-Strength.png 1024w, https:\/\/goyeda.de\/wp-content\/uploads\/Empowering-Postpartum-Recovery-Rebuilding-Strength-300x225.png 300w, https:\/\/goyeda.de\/wp-content\/uploads\/Empowering-Postpartum-Recovery-Rebuilding-Strength-768x576.png 768w, https:\/\/goyeda.de\/wp-content\/uploads\/Empowering-Postpartum-Recovery-Rebuilding-Strength-16x12.png 16w\" sizes=\"(max-width: 963px) 100vw, 963px\" \/><\/figure>\n<figure class=\"wp-block-image size-full\"><\/figure>\n<p><!-- \/wp:image --><!-- wp:paragraph --><\/p>\n<p>\u00a0<\/p>\n<p><!-- \/wp:paragraph --><!-- wp:heading {\"textAlign\":\"center\",\"level\":3} --><\/p>\n<p><!-- \/wp:paragraph --><!-- wp:buttons {\"layout\":{\"type\":\"flex\",\"justifyContent\":\"center\"}} --><\/p>\n<p><!-- \/wp:buttons --><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-1f96c02 e-flex e-con-boxed e-con e-parent\" data-id=\"1f96c02\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-198600d elementor-widget elementor-widget-text-editor\" data-id=\"198600d\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Ein neues Leben auf die Welt zu bringen, ist eine transformative Erfahrung. Die Erholung des Beckenbodens nach der Geburt kann jedoch unerwartete Herausforderungen mit sich bringen. Viele Frauen erleben nach der Geburt Ver\u00e4nderungen ihrer Beckenbodenmuskulatur und der Muskulatur im Unterbauch. Dies kann zu Beschwerden, ungewolltem Urinverlust und einem geringeren Vertrauen in den eigenen K\u00f6rper f\u00fchren. Bei Yeda glauben wir, dass die Erholung st\u00e4rkend und nicht frustrierend sein sollte.<\/p>\n<p>Mit der richtigen Unterst\u00fctzung und geeigneten \u00dcbungen k\u00f6nnen Frauen daran arbeiten, ihre Kraft wieder aufzubauen und ihre Beckenbodengesundheit nach der Geburt zu unterst\u00fctzen.<\/p>\n<p>\u00a0<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-fc2c5ef e-flex e-con-boxed e-con e-parent\" data-id=\"fc2c5ef\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-9935c5a elementor-widget elementor-widget-heading\" data-id=\"9935c5a\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">VERSTEHEN DER BECKENBODEN ERHOLUNG NACH DER GEBURT<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-3137673 e-flex e-con-boxed e-con e-parent\" data-id=\"3137673\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-17a16c1 elementor-widget elementor-widget-text-editor\" data-id=\"17a16c1\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>W\u00e4hrend der Schwangerschaft und der Geburt sind die Muskeln, die deinen Unterbauch und Beckenbereich st\u00fctzen, enormen Belastungen ausgesetzt. Egal, ob du eine vaginale Geburt oder einen Kaiserschnitt hattest, deine K\u00f6rpermitte und der Beckenbereich spielen eine entscheidende Rolle dabei, deinen K\u00f6rper zu stabilisieren und deine Erholung zu unterst\u00fctzen. Symptome von geschw\u00e4chten Muskeln nach der Geburt k\u00f6nnen umfassen:<\/p>\n<ul>\n<li>Ungewollte Lecks beim Niesen, Lachen oder Sport<\/li>\n<li>Ein Gef\u00fchl der Schwere im Unterbauch<\/li>\n<li>R\u00fcckenschmerzen im unteren Bereich<\/li>\n<li>Schwierigkeiten, die Core-Muskeln zu aktivieren<\/li>\n<\/ul>\n<p><strong>Gute Nachrichten?<\/strong><\/p>\n<p><!-- \/wp:paragraph --><!-- wp:paragraph --><\/p>\n<p>Mit der richtigen Unterst\u00fctzung und geeigneten \u00dcbungen k\u00f6nnen Frauen daran arbeiten, ihre Kraft wieder aufzubauen und ihre Beckenbodengesundheit nach der Geburt zu unterst\u00fctzen.<\/p>\n<p>\u00a0<\/p>\n<p><!-- \/wp:paragraph --><!-- wp:heading {\"textAlign\":\"center\",\"level\":3} --><\/p>\n<p><!-- \/wp:paragraph --><!-- wp:buttons {\"layout\":{\"type\":\"flex\",\"justifyContent\":\"center\"}} --><\/p>\n<p><!-- \/wp:buttons --><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-dac9250 e-flex e-con-boxed e-con e-parent\" data-id=\"dac9250\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-6706c5a elementor-widget elementor-widget-heading\" data-id=\"6706c5a\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">EFFIZIENTE \u00dcBUNGEN F\u00dcR DIE BECKENBODEN ERHOLUNG NACH DER GEBURT<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-90024df e-flex e-con-boxed e-con e-parent\" data-id=\"90024df\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-1bf4128 elementor-widget elementor-widget-text-editor\" data-id=\"1bf4128\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Hier sind einige n\u00fctzliche und sichere \u00dcbungen, die dir helfen, deine St\u00e4rke wiederherzustellen:<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-1310573 e-flex e-con-boxed e-con e-parent\" data-id=\"1310573\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-f94e9ae e-con-full e-flex e-con e-child\" data-id=\"f94e9ae\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t<div class=\"elementor-element elementor-element-23bed48 e-con-full e-flex e-con e-child\" data-id=\"23bed48\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-6bf50b6 elementor-widget elementor-widget-heading\" data-id=\"6bf50b6\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Zwerchfellatmung<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-da43852 elementor-widget elementor-widget-text-editor\" data-id=\"da43852\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<ul>\n<li>Leg dich bequem hin, die Knie gebeugt.<\/li>\n<li>Lege eine Hand auf deine Brust und die andere auf deinen Bauch.<\/li>\n<li>Atme tief durch die Nase ein und lasse deinen Bauch ansteigen.<\/li>\n<li>Atme langsam durch den Mund aus und spanne deine tiefen Bauchmuskeln an.<\/li>\n<li>Wiederhole es t\u00e4glich 5 Minuten.<\/li>\n<\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-89ecda7 e-con-full e-flex e-con e-child\" data-id=\"89ecda7\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-9f30f79 elementor-widget elementor-widget-image\" data-id=\"9f30f79\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" width=\"1024\" height=\"768\" data-src=\"https:\/\/goyeda.de\/wp-content\/uploads\/Diaphragmatic-Breathing-for-Postpartum-Recovery-1.png\" class=\"attachment-large size-large wp-image-8102 lazyload\" alt=\"A woman practicing diaphragmatic breathing while lying on her back, focusing on deep belly breaths to engage core muscles for postpartum pelvic floor recovery.\" data-srcset=\"https:\/\/goyeda.de\/wp-content\/uploads\/Diaphragmatic-Breathing-for-Postpartum-Recovery-1.png 1024w, https:\/\/goyeda.de\/wp-content\/uploads\/Diaphragmatic-Breathing-for-Postpartum-Recovery-1-300x225.png 300w, https:\/\/goyeda.de\/wp-content\/uploads\/Diaphragmatic-Breathing-for-Postpartum-Recovery-1-768x576.png 768w, https:\/\/goyeda.de\/wp-content\/uploads\/Diaphragmatic-Breathing-for-Postpartum-Recovery-1-16x12.png 16w\" data-sizes=\"(max-width: 1024px) 100vw, 1024px\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 1024px; --smush-placeholder-aspect-ratio: 1024\/768;\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-9ec37a4 e-flex e-con-boxed e-con e-parent\" data-id=\"9ec37a4\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-e6c8d02 e-con-full e-flex e-con e-child\" data-id=\"e6c8d02\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t<div class=\"elementor-element elementor-element-e11dae0 e-con-full e-flex e-con e-child\" data-id=\"e11dae0\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-eb9031e elementor-widget elementor-widget-heading\" data-id=\"eb9031e\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Kegel \u00dcbungen<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-4e1eda8 elementor-widget elementor-widget-text-editor\" data-id=\"4e1eda8\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<ul>\n<li>\n<p>Spanne deine Beckenmuskeln an (als w\u00fcrdest du den Urinfluss stoppen).<\/p>\n<\/li>\n<li>Halte f\u00fcr 5 Sekunden, dann entspanne f\u00fcr 5 Sekunden.<\/li>\n<li>Wiederhole 10 Mal, 3 Mal am Tag.<\/li>\n<\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-003ea94 e-con-full e-flex e-con e-child\" data-id=\"003ea94\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-8d6d658 elementor-widget elementor-widget-image\" data-id=\"8d6d658\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" width=\"1024\" height=\"768\" data-src=\"https:\/\/goyeda.de\/wp-content\/uploads\/Kegel-Exercises.png\" class=\"attachment-large size-large wp-image-8103 lazyload\" alt=\"A woman performing Kegel exercises, focusing on tightening and releasing pelvic muscles for postpartum pelvic floor recovery.\" data-srcset=\"https:\/\/goyeda.de\/wp-content\/uploads\/Kegel-Exercises.png 1024w, https:\/\/goyeda.de\/wp-content\/uploads\/Kegel-Exercises-300x225.png 300w, https:\/\/goyeda.de\/wp-content\/uploads\/Kegel-Exercises-768x576.png 768w, https:\/\/goyeda.de\/wp-content\/uploads\/Kegel-Exercises-16x12.png 16w\" data-sizes=\"(max-width: 1024px) 100vw, 1024px\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 1024px; --smush-placeholder-aspect-ratio: 1024\/768;\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-9d77d79 e-flex e-con-boxed e-con e-parent\" data-id=\"9d77d79\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-e41fb0d e-con-full e-flex e-con e-child\" data-id=\"e41fb0d\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t<div class=\"elementor-element elementor-element-f004d00 e-con-full e-flex e-con e-child\" data-id=\"f004d00\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t<div class=\"elementor-element elementor-element-85d5712 e-con-full e-flex e-con e-child\" data-id=\"85d5712\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-3e6aee9 elementor-widget elementor-widget-heading\" data-id=\"3e6aee9\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Becken kippen<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-aa5da82 elementor-widget elementor-widget-text-editor\" data-id=\"aa5da82\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<ul>\n<li>Liege auf dem R\u00fccken, die Knie gebeugt und die F\u00fc\u00dfe flach auf dem Boden.<\/li>\n<li>Kippe sanft dein Becken nach oben und spanne deine unteren Bauchmuskeln an.<\/li>\n<li>Halte f\u00fcr ein paar Sekunden, dann lasse wieder los.<\/li>\n<li>Wiederhole 10 Mal.<\/li>\n<\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-7f82c7d e-con-full e-flex e-con e-child\" data-id=\"7f82c7d\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-39afbdd elementor-widget elementor-widget-image\" data-id=\"39afbdd\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" width=\"1024\" height=\"768\" data-src=\"https:\/\/goyeda.de\/wp-content\/uploads\/Pelvic-Tilts-for-Lower-Abdomen-Strength.png\" class=\"attachment-large size-large wp-image-8104 lazyload\" alt=\"A woman performing pelvic tilts while lying on her back with knees bent, engaging the lower abdomen to strengthen muscles for postpartum pelvic floor recovery.\" data-srcset=\"https:\/\/goyeda.de\/wp-content\/uploads\/Pelvic-Tilts-for-Lower-Abdomen-Strength.png 1024w, https:\/\/goyeda.de\/wp-content\/uploads\/Pelvic-Tilts-for-Lower-Abdomen-Strength-300x225.png 300w, https:\/\/goyeda.de\/wp-content\/uploads\/Pelvic-Tilts-for-Lower-Abdomen-Strength-768x576.png 768w, https:\/\/goyeda.de\/wp-content\/uploads\/Pelvic-Tilts-for-Lower-Abdomen-Strength-16x12.png 16w\" data-sizes=\"(max-width: 1024px) 100vw, 1024px\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 1024px; --smush-placeholder-aspect-ratio: 1024\/768;\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-a859857 e-flex e-con-boxed e-con e-parent\" data-id=\"a859857\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-cf75df3 e-con-full e-flex e-con e-child\" data-id=\"cf75df3\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t<div class=\"elementor-element elementor-element-c8b0d5f e-con-full e-flex e-con e-child\" data-id=\"c8b0d5f\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t<div class=\"elementor-element elementor-element-70f774e e-con-full e-flex e-con e-child\" data-id=\"70f774e\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-6cbcd5a elementor-widget elementor-widget-heading\" data-id=\"6cbcd5a\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Glute Bridges<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-6ae9bee elementor-widget elementor-widget-text-editor\" data-id=\"6ae9bee\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<ul>\n<li>\n<p>Liege auf dem R\u00fccken, die F\u00fc\u00dfe h\u00fcftbreit auseinander.<\/p>\n<\/li>\n<li>Dr\u00fccke durch die Fersen und hebe dein Becken an, w\u00e4hrend du deine Core- und Ges\u00e4\u00dfmuskeln anspannst.<\/li>\n<li>Halte f\u00fcr 5 Sekunden, dann senke langsam ab.<\/li>\n<li>Mache 3 S\u00e4tze mit 10 Wiederholungen.<\/li>\n<\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-cd0fbb9 e-con-full e-flex e-con e-child\" data-id=\"cd0fbb9\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-0b748d5 elementor-widget elementor-widget-image\" data-id=\"0b748d5\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" width=\"1024\" height=\"768\" data-src=\"https:\/\/goyeda.de\/wp-content\/uploads\/Glute-Bridges-for-Core-and-Glute-Strength.png\" class=\"attachment-large size-large wp-image-8105 lazyload\" alt=\"A woman performing glute bridges, lifting her hips while engaging her core and glutes for postpartum pelvic floor recovery.\" data-srcset=\"https:\/\/goyeda.de\/wp-content\/uploads\/Glute-Bridges-for-Core-and-Glute-Strength.png 1024w, https:\/\/goyeda.de\/wp-content\/uploads\/Glute-Bridges-for-Core-and-Glute-Strength-300x225.png 300w, https:\/\/goyeda.de\/wp-content\/uploads\/Glute-Bridges-for-Core-and-Glute-Strength-768x576.png 768w, https:\/\/goyeda.de\/wp-content\/uploads\/Glute-Bridges-for-Core-and-Glute-Strength-16x12.png 16w\" data-sizes=\"(max-width: 1024px) 100vw, 1024px\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 1024px; --smush-placeholder-aspect-ratio: 1024\/768;\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-b63cf18 e-flex e-con-boxed e-con e-parent\" data-id=\"b63cf18\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-b934305 elementor-widget elementor-widget-heading\" data-id=\"b934305\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">ERN\u00c4HRUNG UND HYDRATION IM WOCHENENDWEG<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-50c4895 e-flex e-con-boxed e-con e-parent\" data-id=\"50c4895\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-2062cd9 elementor-widget elementor-widget-text-editor\" data-id=\"2062cd9\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Eine gesunde Ern\u00e4hrung spielt eine wichtige Rolle f\u00fcr die Erholung nach der Geburt und die Beckenbodengesundheit nach der Geburt, einschlie\u00dflich des Umgangs mit pl\u00f6tzlichem Harndrang. Bestimmte Lebensmittel und Getr\u00e4nke wie Kaffee, Zitrusfr\u00fcchte, scharfe Speisen und Limonade k\u00f6nnen die Harnwege reizen und dadurch m\u00f6glicherweise die Symptome verschlimmern. Diese Lebensmittel und Getr\u00e4nke einzuschr\u00e4nken oder zu vermeiden, kann dazu beitragen, die Funktion zu verbessern. Au\u00dferdem ist es wichtig, ausreichend Wasser zu trinken, um die allgemeine Gesundheit zu erhalten. Allerdings sollte man nicht zu viel Fl\u00fcssigkeit auf einmal trinken. Eine ausgewogene Ern\u00e4hrung mit ballaststoffreichen Lebensmitteln kann ebenfalls helfen, <a href=\"https:\/\/goyeda.de\/de\/7-pelvic-floor-wellbeing-facts-every-women-should-know\/\">Verstopfung vorzubeugen,<\/a>da Verstopfung die st\u00fctzende Muskulatur zus\u00e4tzlich belasten kann. Ein gesundes Gewicht, insbesondere durch die gezielte Gewichtsabnahme nach der Schwangerschaft, kann die Kontrolle unterst\u00fctzen, indem der Druck auf die Beckenorgane verringert wird.<\/p>\n<p><!-- \/wp:paragraph --><!-- wp:heading {\"level\":3} --><\/p>\n<p><!-- \/wp:paragraph --><!-- wp:heading {\"textAlign\":\"center\",\"level\":3} --><\/p>\n<p><!-- \/wp:paragraph --><!-- wp:buttons {\"layout\":{\"type\":\"flex\",\"justifyContent\":\"center\"}} --><\/p>\n<p><!-- \/wp:buttons --><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-fa69933 e-flex e-con-boxed e-con e-parent\" data-id=\"fa69933\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-5b7fcba elementor-widget elementor-widget-heading\" data-id=\"5b7fcba\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">ST\u00c4RKER JEDEN TAG<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-126a357 e-flex e-con-boxed e-con e-parent\" data-id=\"126a357\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-71815e2 elementor-widget elementor-widget-text-editor\" data-id=\"71815e2\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><!-- \/wp:heading --><!-- wp:paragraph --><\/p>\n<p>Die Genesung nach der Geburt braucht Zeit, aber mit den richtigen \u00dcbungen und Unterst\u00fctzung kannst du deine Kraft wieder aufbauen und dich wieder wie du selbst f\u00fchlen. Konsistenz ist der Schl\u00fcssel \u2013 bleibe geduldig und vertraue auf den Prozess. Jeder Schritt, den du machst, tr\u00e4gt zu einem st\u00e4rkeren, selbstbewussteren Ich bei.<\/p>\n<p><!-- \/wp:heading --><!-- wp:paragraph --><\/p>\n<p>\u00a0<\/p>\n<p><!-- \/wp:paragraph --><!-- wp:heading {\"textAlign\":\"center\",\"level\":3} --><\/p>\n<p><!-- \/wp:paragraph --><!-- wp:buttons {\"layout\":{\"type\":\"flex\",\"justifyContent\":\"center\"}} --><\/p>\n<p><!-- \/wp:buttons --><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-18eb8f4 e-flex e-con-boxed e-con e-parent\" data-id=\"18eb8f4\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-f0389ad e-con-full e-flex e-con e-child\" data-id=\"f0389ad\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-1e0fb2d elementor-widget elementor-widget-text-editor\" data-id=\"1e0fb2d\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><b>Autorin: <\/b>Farnaz Naderikia<\/p>\n<p>Spezialist f\u00fcr Marken- und visuelle Kommunikation | Hintergrund im Gesundheitswesen<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-870964d e-flex e-con-boxed e-con e-parent\" data-id=\"870964d\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-d372ab1 e-con-full e-flex e-con e-child\" data-id=\"d372ab1\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-48bc9e8 elementor-widget elementor-widget-heading\" data-id=\"48bc9e8\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Suchst du nach dem n\u00e4chsten richtigen Schritt?<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-d330c43 elementor-widget elementor-widget-text-editor\" data-id=\"d330c43\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<ul>\n<li>Bemerkst du erste Ver\u00e4nderungen im Beckenbereich?<br \/>\u2192<a href=\"https:\/\/goyeda.de\/de\/blog-pelvic-organ-prolapse-symptoms\/\">Fr\u00fche Anzeichen eines Beckenorganprolapses erkennen<\/a><\/li>\n<li>Willst du das Wohlbefinden deines Beckenbodens von Grund auf verstehen?<br \/>\u2192<a href=\"https:\/\/goyeda.de\/de\/pelvic-floor-health-facts-every-woman-should-know\/\">Fakten zur Beckenbodengesundheit, die jede Frau kennen sollte<\/a><\/li>\n<li>Suchst du nach sanften \u00dcbungen auch \u00fcber die R\u00fcckbildung hinaus?<br \/>\u2192 <a href=\"https:\/\/goyeda.de\/de\/5-effective-pelvic-floor-exercises\/\">Die wirkungsvollsten beckenboden\u00fcbungen<\/a><\/li>\n<li>Erlebst du sp\u00e4ter im Leben k\u00f6rperliche Ver\u00e4nderungen?<br \/>\u2192 <a href=\"https:\/\/goyeda.de\/de\/menopause-pelvic-floor-health-tips\/\">Beckenbodengesundheit in den Wechseljahren<\/a><\/li>\n<li>M\u00f6chtest du als frischgebackene Mama aktiv bleiben?<br \/>\u2192 <a href=\"https:\/\/goyeda.de\/de\/daily-movement-for-womens-wellbeing\/\">Alltagsbewegung, echte St\u00e4rke.<\/a><\/li>\n<\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-a81620c e-flex e-con-boxed e-con e-parent\" data-id=\"a81620c\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-1e2bdaf elementor-widget elementor-widget-heading\" data-id=\"1e2bdaf\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">DER ERSTE SCHRITT ZUR GENESUNG<br><br><\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-b8ade64 elementor-widget elementor-widget-heading\" data-id=\"b8ade64\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<p class=\"elementor-heading-title elementor-size-default\">Jede postpartale Reise ist einzigartig, aber du musst nicht allein durch sie gehen. Lass Yeda dein vertrauensw\u00fcrdiger Partner in der postpartalen Beckenbodengenesung sein.<br><br>Entdecke, wie Yeda dich unterst\u00fctzen kann<br><br><br><\/p>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-e714936 elementor-align-center elementor-widget elementor-widget-button\" data-id=\"e714936\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-button-wrapper\">\n\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-md\" href=\"https:\/\/goyeda.de\/de\/\" id=\"Join the wait list\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">Erfahre mehr!<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-9c7cc7a e-flex e-con-boxed e-con e-parent\" data-id=\"9c7cc7a\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-45b6958 e-flex e-con-boxed e-con e-parent\" data-id=\"45b6958\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-b98c9e5 e-flex e-con-boxed e-con e-parent\" data-id=\"b98c9e5\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>","protected":false},"excerpt":{"rendered":"<p>POSTPARTUM PELVIC FLOOR RECOVERY REBUILDING STRENGTH AND CONFIDENCE \u00a0 \u00a0 Bringing a new life into the world is a transformative experience, but postpartum pelvic floor recovery can come with unexpected challenges. Many women experience changes in their pelvic floor muscles and lower abdominal area after childbirth, sometimes leading to discomfort, urinary leaks, and reduced confidence [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[29],"tags":[],"class_list":["post-8098","post","type-post","status-publish","format-standard","hentry","category-pelvic-floor-support-blog"],"_links":{"self":[{"href":"https:\/\/goyeda.de\/de\/wp-json\/wp\/v2\/posts\/8098","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/goyeda.de\/de\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/goyeda.de\/de\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/goyeda.de\/de\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/goyeda.de\/de\/wp-json\/wp\/v2\/comments?post=8098"}],"version-history":[{"count":10,"href":"https:\/\/goyeda.de\/de\/wp-json\/wp\/v2\/posts\/8098\/revisions"}],"predecessor-version":[{"id":11684,"href":"https:\/\/goyeda.de\/de\/wp-json\/wp\/v2\/posts\/8098\/revisions\/11684"}],"wp:attachment":[{"href":"https:\/\/goyeda.de\/de\/wp-json\/wp\/v2\/media?parent=8098"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/goyeda.de\/de\/wp-json\/wp\/v2\/categories?post=8098"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/goyeda.de\/de\/wp-json\/wp\/v2\/tags?post=8098"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}