How can you train the pelvic floor? | Sports after birth

How can you train the pelvic floor?

In the regression course many exercises to strengthen the pelvic floor are shown and performed. In addition, the advice of the midwife and the family doctor can be called upon for help. Women who want to start with gentle exercises on their own should clarify this with the midwife and/or the doctor.

The following exercises train the pelvic floor in a gentle way: With the “dancer” the starting position is sitting on a chair. The back is kept straight and the entire upper body is slightly tilted forward, the head is in extension of the spine.Both feet are set approximately hip-wide apart, and one of the two feet is turned slightly outwards. Now the pelvic floor should be actively tensed to activate the body’s center.

The body is in a position where it looks as if it is about to jump up. In the “Butterfly“, the legs are pulled slightly towards the body while lying on the back, so that the knees have an angle of about 90 degrees. The legs are spread slightly apart and the lower back is pressed to the ground.

The belly is also tensed and the soles of the feet are pressed together. After a few seconds, the tension is released and then relaxed for a few seconds before the cycle starts again. The arms are stretched out on the floor to the side of the body.

How can you train your abdominal muscles?

After the birth you can start with light abdominal training in addition to the regression course. However, the oblique abdominal muscles should always be trained first to prevent the straight abdominal muscles from diverging, a so-called rectus diastasis. Again, if you feel pain or discomfort, you should stop the exercise immediately and take a break.

What are the risks of sports after birth?

Within the first six weeks after the birth, sport should be avoided at all costs. Premature overexertion and strain on the tissues damaged by birth not only disrupts the healing process, but can even lead to further injuries. For example, premature cycling can delay the healing of an perineal tear, or even cause the wound to reopen.

Women who have given birth to their child by caesarean section should be particularly careful. A Cesarean section is a major operation, the effects and healing of which should not be underestimated. In any case, sports should not be started before the doctor and midwife have given their consent.