We know that vaginal labor can cause some pelvic floor disorder, so it is important to prepare during pregnancy to strengthen these muscles and have a better birth. Too in the postpartum we can perform exercises for the pelvic floor.
Waiting for the right moment of recovery, which will be different for each woman, there are different exercises, such as Kegel, some of which, the one referred to urination, can be put into practice a few hours after giving birth. Here are some postpartum exercises for the pelvic floor:
Lying on your back or side, raise the floor of the pelvis and tighten the sphincter around the bladder and urethra (as if you wanted to interrupt urination). Hold this position for two or three seconds and return to the rest position.
During urination, interrupt and resume the flow of urine several times allowing less urine to pass each time, as training is acquired.
Contract and relax the anal sphincter repeatedly to strengthen the muscles surrounding the rectum.
Lying on your back, flex your leg by approaching the trunk and slightly separating it outward.
Raise the leg and return by making a semicircle to the previous position.
Sitting in a Hindu position, with your legs crossed, put your hands on your knees and try to bring them closer to the floor.
Sitting in Hindu position try to bring the feet towards the pubis.
We remind you that the return to the exercise must be gradual, and that when you feel ready you can start slowly to perform these exercises to recover the pelvic floor during postpartum.
