Your Roadmap 2 Recovery Postpartum
Postpartum Core & Pelvic Floor Healing: Your Roadmap to Recovery
Recovering from childbirth is a big deal—physically, emotionally, and everything in between. As a pelvic health physical therapist (and yes, also a mom who’s been through it!), I know firsthand how important it is to support your body through the healing process—especially when it comes to your core and pelvic floor. These powerhouse muscles work overtime during pregnancy and delivery, and postpartum, they deserve a little extra love and intentional movement. Whether you’re newly navigating life after birth or a few months into your recovery, we at Rehab 2 Perform are here to help you reconnect with your body, rebuild strength, and feel like yourself again—with a plan that’s safe, smart, and totally doable.
Understanding Your Core and Pelvic Floor Postpartum
Pregnancy and childbirth bring significant changes to your body, particularly to your core and pelvic floor muscles. These muscles play a crucial role in stability, bladder control, and overall strength. Postpartum, it’s common to experience:
- Diastasis Recti: Separation of the abdominal muscles.
- Pelvic Floor Weakness: Leading to incontinence or a feeling of heaviness.
- Lower Back Pain: Due to decreased core support.
Steps 2 Recovery
- Start with Breathwork:
- Diaphragmatic Breathing: Lie on your back, knees bent. Place one hand on your chest and the other on your abdomen. Inhale deeply through your nose, ensuring your abdomen rises more than your chest. Exhale slowly through your mouth. This technique engages your diaphragm and begins to activate your core muscles.
- Diaphragmatic Breathing: Lie on your back, knees bent. Place one hand on your chest and the other on your abdomen. Inhale deeply through your nose, ensuring your abdomen rises more than your chest. Exhale slowly through your mouth. This technique engages your diaphragm and begins to activate your core muscles.
- Engage in Gentle Core Exercises:
- Ab Bracing: Lie on your back with knees bent. Gently bring your belly button towards your spine, engaging your core. Hold for 10 seconds, then release. Repeat 10 times.
- Heel Slides: In the same position, with your core braced, slide one heel along the floor until your leg is straight, then return to the starting position. Alternate legs for 10 repetitions each.
- Strengthen Your Pelvic Floor:
- Kegel Exercises: While seated or lying down, contract your pelvic floor muscles as if stopping the flow of urine. Hold for 10 seconds, then relax for 5 seconds. Aim for 6 repetitions, three times a day.
- Kegel Exercises: While seated or lying down, contract your pelvic floor muscles as if stopping the flow of urine. Hold for 10 seconds, then relax for 5 seconds. Aim for 6 repetitions, three times a day.
- Incorporate Functional Movements:
- Split squats: Think about getting on and off the floor with your baby! Get in a wide forward back stance. Drop your back knee towards the ground and repeat, then switch sides.
- Side planks: Strengthening those baby carrying muscles! Start in a modified position on your knees and forearm and work up to 3x30s, then progress to extending your top leg out and finally both legs straight.
Tips for a Successful Recovery
- Listen to Your Body: If an exercise causes pain or discomfort, stop and consult a professional.
- Stay Consistent: Aim to perform these exercises daily, gradually increasing intensity as you gain strength.
- Prioritize Rest and Nutrition: Adequate sleep and a balanced diet support muscle recovery and overall well-being.
When 2 Seek Professional Guidance
If you experience persistent issues such as incontinence, pelvic pain, or diastasis recti, it’s essential to consult a pelvic health physical therapist. At Rehab 2 Perform, we specialize in postpartum recovery, offering personalized exercise programs to rebuild core and pelvic floor strength.
Let’s Begin Your Recovery Journey!
Healing after childbirth is a unique journey for every mother. At Rehab 2 Perform, we’re here to support you every step of the way. Our fitness-forward approach empowers you to take an active role in your recovery, ensuring you feel strong and confident in your postpartum body.
Ready 2 prioritize your postpartum health? Schedule an appointment with us today and embark on your personalized roadmap to recovery!
Book Your Appointment Today
- Dr. Jamie Schindler, DPT, SCS, CSCS, Pelvic Health Specialist & Area Director- Annapolis & Gambrills
About Rehab 2 Perform
Rehab 2 Perform is a leading physical therapy and sports rehabilitation company dedicated to helping clients achieve optimal performance in their daily lives, whether they are athletes, weekend warriors, or individuals recovering from injury. With a team of highly skilled professionals across 11 state-of-the-art locations (soon to be 12), Rehab 2 Perform offers a personalized, evidence-based approach that emphasizes active rehabilitation and functional fitness. Find a Location near you, or Schedule Here.