During the recent spell of good weather, I was out messing on the trampoline with the kids.
A couple of bounces was all I could manage before my bladder warned me to stop!
After you give birth, you do get advised to do your postpartum pelvic floor exercises, but it is something many of us neglect to do consistently.
It seems to be the natural order of things that caring for the baby supersedes caring for yourself, even though it shouldn’t.
You can’t pour from an empty cup, and all that jazz.
So, what is the pelvic floor and why does it matter? The pelvic floor is a group of muscles that form a sling across the base of your pelvis.
These muscles support your bladder, bowel, and uterus.
During pregnancy and childbirth, these muscles can stretch, weaken, or even tear, which may lead to incontinence.
And that’s why lots of Mammies like myself are only prepared to take a few tentative bounces on the trampoline!
Fortunately, like any muscle, the pelvic floor can be strengthened with targeted exercises.
Most people have heard of Kegel exercises, which involve contracting and relaxing the pelvic floor muscles.
But many don’t realise that proper technique and consistency are crucial for results.
Done correctly, Kegels can improve bladder control and support postpartum recovery.
I’m no expert ( and guilty of not doing my own pelvic floor exercises properly, by all accounts ) but I did look up some advice that might help me as much as someone else:
It’s important to identify the right muscles to work on.
The easiest way is to stop urination midstream.
The muscles you engage to do that are your pelvic floor muscles.
An effective way of practicing the proper technique is to imagine you’re trying to lift and hold a marble using these muscles.
Hold the contraction for three to five seconds, then release for the same amount of time. Start with 10 repetitions, three times a day.
Make sure you’re breathing normally when holding the pelvic muscles; holding your breath can engage the wrong muscles.
It’s best to stay relaxed, breathe naturally, and focus on isolating the pelvic floor.
This exercise should be incorporated into your routine.
You don’t need to carve out extra time to do it.
It could be done while brushing your teeth, feeding your baby, or simply during TV time.
If you’re not seeing progress, or if you experience pelvic pain, incontinence, or a heavy feeling in your pelvis, it may be time to consult a pelvic floor physical therapist.
Thankfully, we are lucky to have some highly trained and knowledgeable pelvic health physiotherapists in Donegal.
These specialists can tailor a program to your unique needs and help prevent long-term issues.
Don’t hesitate to seek their expertise; it could give you a whole new lease of life.
For women like myself who are a few years postpartum, the good news is, it’s never too late!
Pelvic floor exercises can still make a difference.
Strengthening these muscles helps with posture, core stability, and aging gracefully – there’s hope for me yet!
As parents, we spend so much time focusing on our children. Pelvic floor health is a reminder that caring for ourselves isn’t selfish – it’s essential.
When we talk about postpartum recovery, the spotlight often shines adjusting to a new baby and finding sleep wherever possible.
The pelvic floor doesn’t get nearly enough attention. And those pelvic floor exercises you get warned to do really are the unsung hero of postpartum recovery.
Ready, steady, squeeze!
Louise Flanagan is an admin of Letterkenny Babies Facebook page and the author of the children’s book series, Dragonterra and Dream Beasts. www.dragonterra.ie
Related posts:
Receive quality journalism wherever you are, on any device. Keep up to date from the comfort of your own home with a digital subscription.
Any time | Any place | Anywhere
SUBSCRIBE TO CURRENT EDITION TODAY
and get access to our archive editions dating back to 2007(CLICK ON THE TITLE BELOW TO SUBSCRIBE)