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PELVIC FLOOR RECOVERY DURING POSTPARTUM

REBUILDING STRENGTH AND CONFIDENCE

A woman experiencing postpartum recovery, with her baby on the floor, highlighting the journey of rebuilding strength and confidence.

Bringing a new life into the world is a transformative experience, but postpartum pelvic floor recovery often comes with unexpected challenges. Many women experience weakened muscles in the lower abdomen and pelvic region, leading to discomfort, unwanted leaks, and a loss of confidence in their bodies. At Yeda, we believe that recovery should be empowering, not frustrating.

UNDERSTANDING POSTPARTUM PELVIC FLOOR RECOVERY

During pregnancy and childbirth, the muscles supporting your lower abdomen and pelvic area undergo immense strain. Whether you had a vaginal birth or a C-section, your core and pelvic region play a crucial role in stabilizing your body and supporting your recovery. Symptoms of weakened muscles postpartum can include:

    • Unwanted leaks when sneezing, laughing, or exercising

    • A feeling of heaviness in the lower abdomen

    • Lower back discomfort

    • Difficulty engaging core muscles

The good news?

With the right support and targeted exercises, you can regain strength and confidence in your body. Here’s how to support your postpartum pelvic floor recovery.

 

EFFECTIVE POSTPARTUM EXERCISES FOR PELVIC FLOOR RECOVERY

Here are some useful and safe exercises to help restore your strength:

 

A woman practicing diaphragmatic breathing while lying on her back, focusing on deep belly breaths to engage core muscles for postpartum pelvic floor recovery.

               Diaphragmatic Breathing

    • Lie down comfortably with your knees bent.

    • Place one hand on your chest and the other on your belly.

    • Inhale deeply through your nose, allowing your belly to rise.

    • Exhale slowly through your mouth, engaging your deep core muscles.

    • Repeat for 5 minutes daily.

 

               Kegel Exercises

    • Tighten your pelvic muscles (as if stopping urine flow).

    • Hold for 5 seconds, then relax for 5 seconds.

    • Repeat 10 times, 3 times a day.

A woman performing Kegel exercises, focusing on tightening and releasing pelvic muscles for postpartum pelvic floor recovery.

 

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.

               Pelvic Tilts

    • Lie on your back with knees bent and feet flat on the floor.

    • Gently tilt your pelvis upward, engaging your lower abs.

    • Hold for a few seconds, then release.

    • Repeat 10 times.

 

              Glute Bridges

    • Lie on your back with your feet hip-width apart.

    • Press through your heels and lift your hips while engaging your core and glutes.

    • Hold for 5 seconds, then lower slowly.

    • Perform 3 sets of 10 reps.

A woman performing glute bridges, lifting her hips while engaging her core and glutes for postpartum pelvic floor recovery.

DIET AND HYDRATION

A healthy diet plays an important role in postpartum recovery and control over urinary urgency. Certain foods and drinks, such as coffee, citrus, spicy foods, and soda, can irritate the urinary system, potentially worsening symptoms. Limiting or eliminating these items from your diet may help improve function. Additionally, staying hydrated with water is essential for maintaining overall health, but it’s important not to overconsume liquids at once. A balanced diet that includes fiber-rich foods can also help prevent constipation, which can put additional pressure on the supportive muscles. Maintaining a healthy weight, particularly by focusing on losing pregnancy weight, can support control by reducing pressure on the pelvic organ.

 

STRONGER EVERY DAY

Recovery after childbirth takes time, but with the right exercises and support, you can rebuild strength and feel more like yourself again. Consistency is key—stay patient and trust the process. Every step you take contributes to a stronger, more confident you.

 

TAKE THE FIRST STEP TOWARD RECOVERY

Every postpartum journey is unique, but you don’t have to go through it alone. Let Yeda be your trusted partner in postpartum pelvic floor recovery.

Discover how Yeda can support you

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