If you are considering postnatal yoga or Biofeedback training, you may have heard of pelvic floor exercises for new moms. The benefits of pelvic floor exercises are numerous, and can help you feel confident in your new body. You can also learn more about diastasis recti and how you can prevent it by doing kegel exercises. You can also check out these postnatal yoga poses: pelvic floor exercises after birth pictures.
Possibilities of diastasis recti
While a woman’s pelvic floor should be strengthened before and after giving birth, diastasis recti can develop after delivery. The separation between the recti muscles is usually about one to two finger lengths, and will begin to close as her abdominal muscles grow stronger. However, women can still do exercises to strengthen their core to reduce the possibility of developing diastasis recti.
To do a Kegel exercise for pelvic floor after childbirth, you must begin with your stomach positioned slightly higher than your hips. Next, place your legs hip-width apart and knees bent. Repeat this exercise 10 times. Once you have mastered the process, you can move on to the next phase. This step can be done as often as you like, but it is most effective if done daily.
Performing postnatal yoga pelvic floor exercises after birth can help with the recovery process and can help you feel more in control of your body. These exercises can be performed three to four times a week and are suitable for longer postpartum periods. These exercises are easy to download and do not require any special equipment. Here are some examples:
Some women find it helpful to work with a physiotherapist or specially trained nurse to help them with pelvic floor exercises. These professionals can provide guidance and ensure that the technique is correct. Another option is to hold a weighted cone in the vagina, which requires the use of pelvic floor muscles. Though there is limited evidence to support the use of weighted cones, they are inexpensive and relatively easy to use.
Side effects of pelvic floor exercises
One of the many benefits of pelvic floor exercises after birth is an improvement in urinary symptoms and quality of life. While it is not possible to completely eliminate the side effects of pregnancy, pelvic floor exercises will help you to recover from the challenges that you may face after giving birth. These exercises can improve voiding functions, prevent urinary leakage, and improve overall pelvic health. However, it is important to consult with your doctor for the appropriate program.