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After the birth:
Pelvic floor exercises
Construction and function
A healthy pelvic floor offers all internal organs "hold". The palm of the hand thick muscular layers of the pelvic floor complete the abdominal cavity to below. You are component of the trunk musculature and form a functional unit together with the abdomen and diaphragm musculature. The pelvic floor must essentially accomplish the following tasks:
- He must be strong enough to support the internal organs and support the closing musculature of urethra and anus.
- The pelvic floor must be able to relax. This is important at the bowel movement, at the urination and with the woman at the sexual intercourse and during the birth.
- He must withstand the high pressure which arises when raising heavy loads.
Pelvic floor-conscious behavior
Just after the birth many women don't have sense of the pelvic floor yet. Have getting up correctly over the side shown in this phase of your midwife or a physiotherapist to themselves.
Raising correctly is important now, too. If you raise falsely or heavily, pressure arises in the abdominal cavity. This load is harming its pelvic floor now. If you must nevertheless for once make it, they tighten the pelvic floor and abdominal muscles, you go into the knees and keep when raising a straight back. You relieve your pelvic floor something, by putting yourself on the back during the day and the pelvis and the legs high stores. Always tighten your pelvic floor at the sneezing and cough, too. Avoid a long standing. Interrupt the standing by a walking around briefly.
Time schedule for pelvic floor exercises
The following time schedule represents only an approximate guide.
First till eighth week after the birth:
Have shown simple exercises in the clinic or of your aftercare midwife which activate the muscular tone of the pelvic floor oneself. Try to make these at home minimumly. After two or three weeks you also can start with the training for the sloping abdominal muscles and the back muscles.
Eight to twelve weeks after the birth:
You should take an involution course now. Exercises for the straight abdominal muscles are already permitted now.
As of the 20th week:
Do a course which contains a specific construction training for the pelvic floor.
Six months after the birth:
Many women can resume their usual sports program. Fulling machines are ideal now, swim or ride a bike to get condition and perseverance again.
Pelvic floor exercises
You recommend frequently to start with the pelvic floor exercises just after the birth. You should wait primarily after an episiotomy first, however, until he has healed.
Is quite important to mention it in this place:
- Even if you start first with a year after the birth with the pelvic floor training for example because your baby has kept you busy very much, it is very effective.
- Important is consequence and staying power at the pelvic floor exercises. Successes don't adapt at once, you nevertheless stay with it and aren't open so. You exercise your whole body and make much at the same time for your posture and her back health.
For an effective pelvic floor exercises are the right breathing technique, deciding to be able the feeling for the pelvic floor and the ability to tighten the pelvic floor muscles isolatedly.
At first all exercises are carried out into supine position. At first the legs are very stored. With an increasing experience the exercises are carried out in the quadruped stand, in sitting or in the standing.
In the first step you acquire the right breathing technique:
- Breathe into supine position into the abdominal cavity. The abdomen blows out and extends in all directions. The pelvic floor moves in the direction of the legs.
- When breathing out the abdominal wall retracts itself, the pelvic floor retires into the abdominal cavity again.
- Eject the air when breathing out on the vocal sound "P". This end breathing technique leads to a reflectory tension of the pelvic floor musculature.
In a second step you learn to be aware of your pelvic floor. The tension can be perceived by buttons best in the perineum area. At the exercises listed below it importantly is that the buttocks and the thigh musculature is eased. Try the following tension variants:
- Try to bring the sheath and the anus of each other closer. The pelvic floor goes into the abdomen.
- Try to bring coccyx and pubic bone together.
- You try the two ischial tuberosities to bring together. The botty cheeks mustn't strain you.
- Try to tighten only the anus.
In a last step the pelvic floor is exercised together with other muscle groups. The strength of the contraction is decisive, not the duration of the single exercise. The relaxation period between the individual exercises should be longer than the exercise herself (exercise time 7-10 minutes). Try the following exercises:
- Tighten the pelvic floor musculature and the abdomen musculature simultaneously. Introduce yourself to it, your ribs and your pelvis approach each other and your navel draws itself to inside. Breathe out during the tension slowly.
- Many imagination helps make easier to amplify the pelvic floor tension. Draw the pelvic floor into the abdominal cavity to inside. You introduce yourself to it, that your pelvic floor is an elevator which slowly goes to the abdomen up. Both the tension like also the relaxation being carried out so gradually like an elevator which stops at every story.
Try to make the exercises initially minimumly. A couple of minutes suffice. Let yourself be taught professionally.
These informations may be considered a substitute for a piece of medical advice in no case. The content of health-illness.com doesn't can and may be put into any case to make diagnoses or carry out self medical treatment independently.
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