Pelvic Floor Exercises After C Section: Follow This Step By Step Guide
It’s been a few weeks since the birth of your new baby. The first few days were tough, but you’re feeling better now and ready to get back into your normal routine.
But before you start exercising again, there is one thing that should be addressed: pelvic floor exercises after c section.
These exercises are important for preventing incontinence and improving bladder control post-partum. However, you need to exercise with caution after a cesarean birth.
Pelvic floor exercises for incontinence
For women who have given birth vaginally or by c section, pelvic floor exercises are the most effective treatment option for incontinence.
The bladder is held in place by several sets of muscles called the “pelvic floor muscles.” These muscles stretch from the tailbone to the pubic bone in front, and from the back of your pubic bone around to your anus in the back.
When you’re pregnant, they help support your uterus and bladder, bowel, and can play a significant role in sexual function.
If you have pelvic floor dysfunction, these muscles can be injured or weakened. After pregnancy, if the pelvic floor muscles are damaged, they may no longer hold your bladder in place tightly enough to prevent leakage.
Pelvic floor exercises improve muscle tone and strength, which strengthens the support for your bladder and other pelvic organs.
They can also help increase sexual satisfaction for you and your partner.
Pelvic floor exercises after c section
The surgical incision in your uterus can make it difficult to do traditional pelvic floor exercises that are recommended for women who have not had c sections.
However, there are specific pelvic floor exercises you can do after a cesarean birth that will strengthen the muscles supporting your bladder.
Pelvic floor exercises after c section are important to your ability to control your bladders and recover from the effects of pregnancy on your pelvic muscles.
How do I strengthen my pelvic floor after C-section?
After you give birth, whether, by C-section or vaginal delivery, there are certain circumstances that may make pelvic floor exercises difficult.
First of all, if your surgical incision is on the side of your abdomen (called an Infraumbilical incision), it can be difficult to reach the muscles in front that you need to exercise.
If you had a c section with stitches, the physical act of closing the incision may be uncomfortable when you do pelvic floor exercises after the c section.
There are specific pelvic floor exercises for women who have had previous c sections that will help to maintain muscle tone in your bladder support muscles without being too difficult post-delivery.
In most cases, these exercises can be done during the postnatal period and do not require any special equipment.
Here’s a step-by-step to strengthen your pelvic floor muscles after C-section.
Squeeze exercise for the pelvic floor
This exercise is great for women who are having problems with incontinence after childbirth. It’s also easy to do because you can do it anywhere. It can be done at any time, even while you’re watching TV or talking on the phone.
Follow these steps:
- 1- Take a deep breath and exhale.
- 2- Squeeze your pelvic floor muscles as if you are trying to stop the flow of urine or trying not to pass gas. Hold for 10 seconds and then release. Remember: Keep breathing throughout the exercise! Repeat 3 times, daily, but do it at least twice a day.
Kegel squeeze with leg raise
This is another great exercise that helps strengthen the pelvic floor muscles after c section.
To do this exercise, all you need to do is sit on a chair or couch with your legs extended out in front of you. Place your arms over your head (place your hands behind your ears if you can’t reach up).
Tighten your abdominal muscles and squeeze your pelvic floor muscles, lifting one leg up about 6 inches off of the ground while you hold the contraction for 5 seconds.
Make sure to lift your leg with your thigh muscle, not with your hip or buttock. Lower it slowly back down to the ground, counting 1 2 3 4 5 6. Repeat with the other leg.
Do this exercise 10 times each for a total of 20 lifts on each side. Do it at least twice a day, but try to do 3 sets per day.
Pelvic tilts for pelvic floor muscles after c section
This is another simple and effective way to strengthen your pelvic floor muscles after c section and is helpful for all women with bladder control issues, not just those who have had c sections.
To do pelvic tilts, you need to lie on your back with your knees bent and feet flat on the floor. Your feet should be shoulder-width apart and about 12 inches from your hips. Keep your arms down at your sides (not out to your sides as if you’re making a snow angel).
Now that you’re in position, take five seconds to tighten your abdominal muscles as if someone is going to punch you in the gut.
Hold the contraction and lift your pelvis off of the ground (imagine there’s an imaginary weight on your lower stomach). Keep squeezing those muscles for another five seconds.
Now, lower your back to the ground. Do this exercise three times a day, but try to do it six times per day if possible. It may take some time to see results with pelvic tilts after the c section, so you’ll want to be persistent.
Pelvic tilt on all fours
This exercise is similar to the one described above, but it’s done on all fours instead of lying down. It’s different from an abdominal crunch because you’re contracting your pelvic floor muscles at the same time.
To do this exercise, get down on all fours with your hands below your shoulders and knees below your hips.
Then tighten your abdominal and pelvic floor muscles, lift your right arm and left leg at the same time without dropping your hips.
Hold for 5 seconds and then release back down to the ground. Repeat with the other arm and leg.
Do this exercise three times a day, but try to do it 10 times per day if you can (repeating multiple times on the same side).
And you’re all set!
Does C-section damage the pelvic floor?
During pregnancy, vaginal delivery, cesarean section, the pelvic floor muscles can be stretched and sometimes damaged. As a result, a majority of women experience problems with bladder control, such as incontinence (leaking urine).
Some women may also experience sexual dysfunction, including loss of sensation in the genital area. Fortunately, it is possible to strengthen and rehabilitate these muscles after delivery (or during pregnancy for those who wish to prevent issues).
Women who have had cesarean sections should be especially diligent about doing pelvic floor muscle exercises. Anything that can be done to help your body recover sooner will benefit you and your baby since it will mean a faster return to normal bladder control.
Do you need pelvic floor therapy after a c-section?
In many cases, a cesarean section can cause damage to the pelvic floor. The muscles in your pelvic floor may be stretched or weakened during delivery and a large incision in your abdomen also leaves you more likely to experience muscle damage.
You should not have to live with these issues just because you had a c section. And the good news is that it's possible for women who have had a c section to strengthen their pelvic floor muscles and avoid future problems with pelvic floor exercise.
Try Pelvic Floor Strong program by Alex Miller, which helps strengthen your pelvic muscles, stops incontinence, restores sexual function, and improves posture.
Watch The Video Below:-
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