Exercises for your pelvic floor after birth

What is the function of the pelvic floor muscles?

The pelvic floor muscles connect two muscle rings between your legs, from the pubic bone to the end of the spine. They help to keep the bladder, uterus and rectum in place and to control the sphincter muscles of the anus, vagina and urethra. If the pelvic floor muscles are weakened or injured - for example, as a result of childbirth - you can not do it properly.

Most pelvic floor musculature problems are caused by permanent inappropriate stress, which is why it often occurs after previous pregnancies and births, but there are also about 30% men who suffer from pelvic floor weakness. Best example: Hemorrhoids. They arise, for example, from strong tensing of the abdominal muscles (during lifting, etc.) without prior tensing of the pelvic floor muscles and with the wrong posture. The consequences of childbirth are often poorly performed sutures (too tight, etc.) that cause pain during intercourse, or the usual numbness after a cut, when nerve tracts have been severed. This can lead to incontinence, unsatisfactory intercourse and vaginal or uterine prolapse. Stress incontinence means that you can lose small amounts of urine when coughing, sneezing, laughing or exercising. It is estimated that 25% of all mothers suffer from stress incontinence shortly after birth.

How can pelvic floor exercise help me?

Pelvic Floor Exercise strengthens the muscles so they can function reliably again. The more you practice, the stronger it becomes. Powerful pelvic floor muscles help with the extra weight during pregnancy, help in the second phase of labor and promote the healing of the perineum and vaginal barrier after birth. Exercising regularly can prevent stress incontinence and vaginal discharge later in life. Another benefit of these exercises is that women with strong pelvic floor muscles are more likely to have an orgasm and have a satisfying sex life.

How do I find my pelvic floor muscles?

Pinch the sphincter at the bottom. At the same time, imagine that you stop the midstream urine. Tensing the front and back muscles creates the feeling that they are forcibly closing the area and pulling it inwards. (If you've been doing these exercises for a while, you can try the lovemaking and ask your partner if he feels the effects.)

That sounds very easy, but the whistle is to close and raise at the same time without ...

feeding your belly.

  • to squeeze her legs together.
  • to hook your buttocks.
  • to hold your breath.
  • In other words, only your pelvic floor muscles should work!

Just as children learn to blink by using all their facial muscles at the beginning, at first you will find it difficult to use your pelvic floor muscles in isolation. However, it is easier to practice. You may find it helpful to put your hand on your stomach during the exercise to be sure that you are relaxed.

If you are not sure if you are doing this exercise correctly, you can try the following: Provided it does not medically conflict with and you have recovered from birth, place two fingers in your vagina while bathing and try the exercise , You should feel a slight pressure when doing the pelvic floor exercises. Or: Lay your hand flat on the pelvic floor. If you feel the tensing of the pelvic floor muscles that the pelvic floor is easily removed from the hand, it is right.

Postpartum exercise in the first weeks after birth

1. The tick-tack exercise

may begin immediately after birth (but sometimes it is not possible). To tenderly stimulate the pelvic floor, the lowest pelvic floor layer is carefully ""thickened"" and then released, as in the second-rhythm of a clock - tick-tack-tick ... This slightly stimulating exercise also reduces the sore pain after a few times. The very last tension is held for a few bars; It is easy to see how much the pelvic floor can be used again without pain. You can always do this exercise when you are thinking of having time and rest. At least 100 times a day! second Angeberkreise

are made before each getting up; the first time in a delivery bed or before going to the toilet. For this lie or sit in bed, the blanket is beaten back and you put your legs slightly apart on it. Let your feet circle while your head is resting on the pillow. The circles should be the largest that are possible - hence informers. Pull the toes toward the tip of the nose, then turn them far in and let them slowly slide down until the feet are stretched out like a ballet dancer. During the long external rotation, the foot should write such a large circle that the knee has to roll. In these slow giant circles, the muscles of the whole leg work with, after ten well-trained Angeberkreisen the blood in the legs once completely replaced. third The getting-up exercise - from the second day after birth.

Affects every getting up! You straighten your back while sitting and raise your head. The hands support you laterally behind the buttocks.The feet are pulled close, so that the weight weighs more when you get up the front part of the foot more. Now you have to tense the pelvic floor before you get up and keep it taut until you stand upright. So you try to tighten the lowest pelvic floor layer and push together the ischial tuberosities and hold on - so you have a ""Knackpo""! Now you give yourself a push with your hands, shifting your weight to your front feet, keeping your back straight and facing forward. The Knackpo is held until you stand upright. 3a. The seated exercise.

You get so close to the seat that you feel it with your knees. Now stretch the lowest pelvic floor layer, pull in the ischial tuberosities and direct all force in the pelvic floor forward. Without pushing your butt back, staying straight, sit down. The tension in the pelvic floor is held all the time and pulled while sitting again to the pubic bone, before you relax and let go. It is advantageous to perform this movement during exhalation. In the beginning, however, it is easier to stop breathing for a short time. 4th The snout exercise - with the milk shoot

in the quadruped stand, the hands like Tigertatzen, the knees about ten to 15 cm apart. The exercise can be performed in bed and without a bra is best done ""topless"". They lift the right hand and lead it past the inside of the left arm and put it, coming from outside, on the left shoulder, whereby the right elbow should touch the left arm. Now take your hand off your shoulder and pull it out from under your arm. Describing a three-quarter circle, you lift the arm sideways - as high as you can. Here you pause for a moment. Slowly swing your right arm three times, then slowly your left arm three times. 5th The tree trunk exercise - on the fourth day after birth

is performed on the bed in prone position, and then it relaxes wonderfully. Put thick pillows or a folded rug under your waist. The arms are above the head, the head rests on hands or forearms. For the exercise, cross your legs and push the toes of your lower foot into the mattress. Then press the crossed legs together from bottom to top so tightly that a tree trunk emerges from the two legs. The upper body remains as loose as possible. You hold this tension for ten breaths before letting go of your legs and laying them next to each other again. Now you may be soft again and, like a Camenbert, melt away with relish. At the earliest one day after, you may begin to lower the pelvic floor a little higher on the first two breaths and hold the remaining eight breaths.

Forbidden Postnatal Exercise:

Tighten abdominal and pelvic floor muscles and hold while lifting the head and pulling the tips of the legs in the nasal direction.This is a body-open posture and makes the pelvic floor slacken, while the abdominal muscle pressure escapes unhindered towards the pelvic floor!

  • Lying on your back, crossing your legs and tensing your pelvic floor is hardly possible due to the pain in your genital area.
  • Supine with legs straight, abdominal muscles taut, right hand on the outside of the left thigh glides to the knee. Here, the abdominal muscles push the uterus back and down, the pelvic floor responds to the open posture and evades the abdominal pressure!
  • supine, abdominal Pelvic floor muscles tense, the angled right arm taps against the upturned left knee and vice versa. Again the abdominal pressure and the extremely open-minded posture.
  • If these exercises are done eagerly, uterine depression and pelvic floor weakness are inevitable!

Advanced Exercises

You can do these exercises while standing, sitting or lying down, or during a series of daily activities such as boiling water, making phone calls, watching TV. Here's how it works:

Tighten the back pelvic floor muscles and around the vagina, as if you're trying not to go to the bathroom.
  • Tighten these muscles once, twice, three times.
  • Keep it that way, but keep breathing all the time.
  • Relax.
  • When you are back in the starting position, let the pelvic floor hang loose and relaxed like a hammock.
  • Repeat this several times a day during your daily activities.
  • Now try to tense slowly and relax quickly. First place, sit or stand with your knees slightly apart. Then follow these instructions:
Slow Raise : Slowly tense your pelvic floor muscles and pull them so hard you can get high. Keep that for as long as possible and then relax slowly. Quick Pull : Pull up your muscles, and then relax immediately. Repeat these exercises five times or until you are tired. As your muscles become stronger, the contractions can be held longer and allow you to pull up more often. After a few weeks there should have been a significant improvement, but you need to train those muscles for several months before they reach full strength. All these exercises are too exhausting for the early puerperium! How many times do I have to do the pelvic floor exercises?

This varies and depends on how weak the muscles are at the beginning, but set a target of 50 per day and increase that to 120 every day in a few weeks. To see how strong your muscles have become, you can occasionally try to stop the midstream urine (but not first thing in the morning). Important: Only stop at the beginning, not at the end, otherwise residual urine will remain in the bladder, which can lead to infections!When you are well under control again, you can test your muscles:

Make sure your bladder is almost full.
  • Jump down stairs several times - but not when you're still in childbed!
  • If you no longer lose any fluids, do the exercises for at least another month. When your muscles are strong, it is important that they stay that way. Do these exercises twice or thrice daily all your life.

Other things that help, but are not yet suitable for puerperium

Tighten your muscles if you feel like you're losing urine - before sneezing or lifting heavily. Your control will improve slowly. A straight back, upright posture and shoulder tensing help the pelvic floor to hold against the abdominal pressure.

  • Do not sit with your legs straight or crossed, because of the pressure on the pelvis and back.
  • Drink normally, and do not go to the bathroom ""for safety's sake"", but only if you're sure the bladder is full.
  • Pay attention to your weight - extra weight puts strain on your pelvic floor muscles. If you have not regained a firm pelvic floor a few weeks after giving birth, you should discuss this with your doctor. Do not wait too long. The longer you wait, the harder it gets - but remember that your doctor will ask you, ""Do you do your exercises?""
  • ALWAYS do a postgraduate gymnastics course with pelvic floor exercises in a midwife.

If you have one If 20-30 percent of mothers are suffering from stress incontinence, ask your doctor to refer you to a gynecological physiotherapist. * Many midwife practices also offer pelvic floor training.

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