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Recovery exercises: pelvic floor, abdomen & Co

by Josephine Andrews
Published: Last Updated on 274 views

Postnatal exercises help the body recover from the stresses of pregnancy and childbirth. The special exercises strengthen the tissue, strengthen the muscles and strengthen the pelvic floor. They promote regeneration and prevent complaints such as incontinence and pain. Learn the best postnatal exercises here.

Postnatal exercises: how to get started

To begin with, you should practice the recovery exercises with an experienced midwife or physiotherapist. In this way you avoid mistakes creeping in and overloading yourself. Overall, however, recovery exercises are designed in such a way that you can easily carry them out yourself at home. For training, you should schedule at least 15 minutes three times a week.

recovery exercises alone

For pelvic floor and abdomen: Some of you may already know this exercise from yoga . Get on hands (shoulder width) and knees (hip width). Breathe in deeply and gently arch your back. Exhale while arching your back up. Repeat ten to 15 times.

For the pelvic floor: tense the pelvic floor muscles. (You can read how this works in the article Pelvic floor training for women). Hold for a few seconds, then release. Repeat several times. This exercise can be performed anywhere and thus perfectly integrated into everyday life. For example, do them while waiting for the bus, when you are sitting next to the cot or in moments when you can lie down (on the floor).

For the back, bottom, pelvic floor and legs: For the bridge exercise, lie on your back and place your feet about hip-width apart. Take a deep breath. As you exhale, tighten your buttocks and lift them up so that your thighs are in line with your back. Only the head, shoulders and feet should still be in contact with the ground. Lower back down and repeat 10 to 15 times. If you want to increase the level of difficulty a little, don’t put your butt completely on the mat, but stop just above it.

For the pelvic floor: This variation of recovery exercises is performed while seated on a hard-surfaced chair. Legs are open, feet are flat on the floor. Slide your palms under your sit bones. These two bony prominences in the buttocks area are usually easy to feel. Push them down toward the seat. Repeat up to eight times.

For the chest muscles: You sit on a chair with your feet on the floor for these recovery exercises as well. Place your palms flat together in front of your chest, fingertips pointing toward the ceiling, forearms flat on the floor. Squeeze hands together, hold briefly and release. As a variation, you can also make a fist with one hand, grasp it with the other and then press the fist into the palm of your hand. Switch after eight to ten reps.

Postnatal exercises with baby

You can hardly part with your offspring? You don’t necessarily have to during the recovery exercises either. There are a few that your child can “join” with. Give it a try, many babies like being on the exercise mat with mommy.

For the pelvic floor, stomach and arms: the baby lies on the gymnastics mat, you can also put a soft blanket underneath. Kneel down in front of your child and place your hands on the floor, shoulder-width apart, on either side of the baby so that your face is over the baby’s. Pull in your navel, tighten your pelvic floor and lower yourself into a push-up position. In the lowest position, kiss the baby, then go back up. Repeat five to ten times.

For the back, buttocks, pelvic floor and legs: the bridge exercise is also one of the recovery exercises that can also be used with the baby. Proceed as described above, but with this variant your child lies on your thighs. And, of course, hold on tight to the offspring!

For buttocks, legs and pelvis: lie sideways on the floor. Your child on a blanket next to you. Her head rests on the lower arm. You are welcome to bend it, it is more comfortable than stretched out. The thighs are at a 90-degree angle to the torso, and the lower legs are at a 90-degree angle to the thighs. The heels touch.

Now lift your upper knee as far as possible (without pain) without your heels losing contact. With your free hand, you can grab your child’s hand or stroke their tummy. Eight to 15 reps, then switch sides.

Postnatal Exercises: Why They Matter

Admittedly, as a new mom, you have a lot on your plate. However, it is worth taking the time to regularly do post-natal exercises. Because the exercises strengthen the pelvic floor and abdominal muscles, which have been heavily stressed by pregnancy and childbirth.

If muscles and tissues (especially the pelvic floor) remain untrained, there is a higher risk of incontinence, for example. In addition, strong recovery exercises abdominal, back, buttocks – in short: the entire torso. This can make it easier for the mother to carry the child and counteract pain.

Postnatal Exercises: Basics

Postnatal exercises alleviate discomfort after childbirth and protect against subsequent incontinence. You can read in the article when it is best to start, what the recovery exercises can do and what you should pay attention to when doing them

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