We all know
that you are so thankful for your baby or babies, no matter how they were born. After birth it you were probably told, "It's totally normal" to leak a bit of wee when you laughed or
accidentally fart a little when you pulled yourself off the couch in those
first few weeks.
At your 6 week check your GP or doctor gave you the a-ok! Yep, you can exercise, you can have sex, you’re bleeding has stopped and you might even get your period back,! Even if you’re still experiencing heaviness in the vagina or have some trouble holding your bladder then they say,
IT’S ALL NORMAL. It’s just part of childbirth!
Maybe the timeline is different for you or perhaps it’s been a few years of suffering in silence.
I am so glad that you made your way to this page because you don’t have to feel helpless anymore.
Is it going to take time? Yes
Is it an impossible feat when you’re a working mother or feel like you don’t have the time to wash your hair? NoWarm up your cold coffee and sit with for a few minutes to start the steps to a stronger pelvic floor today!
Firstly, if you’re wanting to know more about prolapse and how pelvic floor weakness can lead to incontinence issues eg; heaviness, leaking wee and involuntary fluffs then check out my blog article here!
Step one: Halt any jumping/running for now
In reality the mind feels ready but it’s not physically connecting to our internal pelvic floor muscles well which keep everything in it’s place. So, if you are experiencing issues 6 weeks onwards or it’s 2 years since you’ve had your baby and now you are feeling the effects, then remove anything that adds jalting strain to your pelvic floor muscles. That means jogging, jumping, lunging with weights (just until you’ve got to the next step).
Step two: Book in to your Women’s Health Physio
Step three: Follow their routine
You’ve been now been given a routine of 5-8 exercises to do each day, maybe even multiple times a day. Depending on your physio and their philosophy it can sometimes feel like too much when you’re already overworked and touched out.
My advice is to balance it all out.
For example, if your physio asks you to do the rounds of exercises twice a day, then do them at least once. If you’re physio is a little bit more realistic and directs you to do it every second day, then aim for 3 times in the week. By all means, if you can go every day then do that instead, but realistically we all know you have lots on your plate.
Step four: Join a Yoga or Pilates Class
The reason I suggest it though is because there is a strong connection between your pelvic floor and what is required in this type of sport. It is also low impact and if you can find a mum’s and bubs class, you can bring your baby.
Of course, you may not be able to join the gym due to finance or time. So there are some fantastic online options that you can utilize once or twice a week to get you motivated and healing.
Step five: Don’t miss your follow ups
How long will it take to heal your pelvic floor?
The good news is you will start to feel results within a few weeks, even if they are really minor changes, they can be so encouraging.
This kind of recovery information is why BirthTools™ contains multiple segments and resources on how to strengthen your pelvic floor after birth as well as the facts behind having a vaginal birth when you have prolapse or have previously experienced it.
There is no other childbirth education out there like BirthTools™. Find out why...