A Guide To Your New Family's First Weeks - Meriter Health Services

Strengthening Your Pelvic Floor
Muscles
Strong pelvic floor muscles are vital to a woman’s
health and sense of well-being. Your pelvic floor
muscles are like a sling that supports your pelvic organs
such as the bladder, uterus and rectum. These muscles
are essential for bowel and bladder functioning, and
contribute to the enjoyment of sexual intercourse.
Pregnancy and childbirth can weaken these muscles
in many ways. Below, we will explain how to get these
muscles back in shape to prevent incontinence (the
inability to hold back urine or stool) and increase your
physical comfort during sexual intercourse. These
gentle exercises can help you look and feel better after
the birth of your baby. The most common and easiest
way to strengthen your pelvic floor muscles is to do
Kegels. First, visualize your muscles as a sling (see
picture below). Try to tighten and lift your perineum
(the area between your pubic bone and tailbone) as
if you were stopping the stream of urine or holding
in gas. Hold these muscles around your vagina and
anus tight for a count of three. Relax for a count of
three, and repeat working up to holding for a count of
ten for 10 repetitions. You can also pulse the muscles
quickly. Remember to relax and breathe deeply
between repetitions.
It is best to do these exercises
every day; aim for three sets of
10. Since no one can tell when
you are doing them, good places
to do them include when you
are driving, at your desk, while
watching TV or while nursing.
Once you can do Kegels in
Postnatal Exercises and Body Mechanics
uterus
bladder
rectum
Pelvic
floor
muscles
the sitting position, try to do them while standing,
walking, while coughing or sneezing and while lifting
or carrying. Do not do them while urinating, as it
may interfere with your ability to empty your bladder
completely.
If you still feel like you need additional help, your
doctor or physical therapist can recommend additional
exercises and other options.
Babies Can Get Heavy!
Right now your baby is light, but you should begin
lifting and holding your baby correctly now. This will
help prevent muscle pains and strains in the future.
You may be so busy with your baby that you don’t
think you have time for yourself, but remember—
paying attention to yourself is a good gift to your
baby!
Realize that twisting or bending
your spine while lifting is bad
for your back. People often
do this when picking up their
child from a changing table.
So, when you lift your child
from the table, get close and face your hips towards
him/her. Bend at your hips and knees by squatting or
lunging, DO NOT bend at your waist or back.
This is a good example of breaking down a movement.
When you think of an action in slow motion, any steps
that may be harmful to you will become obvious. Some
good actions to analyze include placing your baby on
the floor and putting your baby in a crib.
Here are additional ways to prevent muscle aches:
• Tighten abdominal and pelvic floor muscles when
you lift or lower. This will protect your back.
• Take a good look at the height of cribs, changing
tables and other objects, and raise or lower them to
fit your height.
• Don’t step over child gates, as this can hurt your
pelvic joints.
• Kneel or squat when putting your child in an infant
swing or stroller. You can also lower your child into
a swing from behind.
• If possible, have someone help you when you put
on or take off an infant backpack or sling.
• If you carry a diaper bag, frequently change the side
you carry it on.
• Watch your posture and stop yourself from
slumping over.
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