- Post Natal Exercises can be started 2-3 days after the birth of your baby
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- These exercises should not cause any pain or strain.
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- They should be done slowly.
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- Consult a Physiotherapist if you are unsure about any exercise.
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The Pelvic Floor
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The Pelvic Floor is a sling of muscle and fibrous tissue which supports the contents of the pelvis and helps control continence. During pregnancy the pregnancy hormones and the weight of the baby may have a weakening effect on the pelvic floor. Vaginal delivery stretches and weakens the pelvic floor. Recovery of this muscle is important for continence and to support the pelvic organs. It is recommended that all women exercise their pelvic floor muscles regularly throughout life.
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The Exercises
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There are two ways of exercising the pelvic floor. Begin by lying on your back with your knees bent and legs slightly apart.
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- Squeeze and draw up the muscles around your anus, vagina and urethra as strongly as possible. Try to hold this squeeze and lift for 2-3 seconds then relax completely. Repeat this exercise 3-5 more times, at least 6 times a day.
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- Gradually increase your pelvic floor muscle strength by holding the squeeze and lift for a longer period. To progress your exercises hold each contraction strongly for as long as you can, slowly increasing to 10 seconds. Rest between each contraction and repeat as many times as you can, aiming for a maximum of 10 contractions. Always stop exercising when the muscle fatigues. These exercises can be done when sitting or standing as well as lying down.
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- It is also important to include fast, strong pelvic floor contractions holding each exercise for only one (1) second. This action is necessary for retraining the muscle to contract quickly when you cough, laugh or sneeze.
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- Now try doing 5-10 quick strong exercises. Do not forget to rest between each exercise. Try to do at least 4 sets of exercises each day at home.
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To further help the healing process:
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- Rest in a horizontal position (15-30 minutes at least twice a day) or as much as possible on tummy or back
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- Support the perineum when opening your bowels
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- Do not lift anything heavier than your baby.
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Twelve (12) Weeks After Your Baby's Birth
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Check your pelvic floor strength by:
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- Stopping the flow of urine mid stream
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- Coughing with a full bladder.
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- Prior to commencing strenuous exercise, check your pelvic floor strength by jumping with a full bladder.
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If there is no urine leakage you can reduce your pelvic floor exercises to one maximum set a day. This set should include the long holds and the quick squeezes. If you have leakage, see a Women's Health Physiotherapist
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Abdominal Muscles
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Stretching of the Abdominal Muscles during pregnancy may reduce their efficiency in maintaining good posture and back support. It is therefore important to exercise these muscles regularly, after you have had your baby, to regain strength and your pre-pregnancy shape.
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Abdominal Exercises
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Stretching of the Abdominal Muscles during pregnancy may reduce their efficiency in maintaining good posture and back support. It is therefore important to exercise these muscles regularly, after you have had your baby, to regain strength and your pre-pregnancy shape.
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Lie on your back with knees bent.
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a. Tighten your tummy muscles by pulling your 'belly-button' in and upward toward your spine. Hold 3-5 seconds. Try to breathe normally. Rest and repeat 5 times. This exercise can be done in other positions such as lying on your tummy or side, on hands and knees, sitting or standing. It should be done as often as possible.
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b. Tighten tummy muscles as above, then flatten lower back, tucking bottom under and tilting pelvis towards ribs. Repeat this exercise 5 times, holding 2-3 seconds while breathing normally. Gradually increase the number of exercises to 10 repetitions and then hold to 10 seconds.
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NB. Sit ups are not recommended in the first 6 weeks post-natally.</li>
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Back care
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When caring for your new baby, take care of your back by:
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- standing 'tall' with your tummy muscles pulled in and your bottom tucked under
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- sitting in a comfortable chair with good back support particularly when feeding your baby
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- lifting correctly by bending your knees, keeping your back straight, tightening your stomach and pelvic floor muscles and holding the object firmly and close to your body
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- avoiding sudden and repetitive bending and twisting movements
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- making sure that your working surfaces are at the waist / hip height
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- alternating sitting and standing jobs.
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Remember
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- For further fitness begin a walking programme or join a Post Natal exercise class conducted by a Physiotherapist.
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- Physiotherapists can help you if you have any aches and pains or continence problems following childbirth.
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Do not hesitate seeking advice.
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Physiotherapy after a caesarean birth
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Immediate Post-Operative Routine Following Surgery
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Pain may cause shallow breathing, thus reducing the entry of air into the base of the lungs. There is an increased risk of blood clotting in the legs. For these reasons deep breathing and leg movements should be performed regularly and can be done while lying on your bed or when sitting on a bed or chair.
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To Cough: Draw up your knees and support the incision with your hands or a pillow.
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Helpful Hints
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- To get out of bed, bend your knees, roll onto your side and use your hands to push into a semi-sitting position, at the same time move your legs over the side of the bed.
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- To relieve wind pain or backache, try Abdominal Exercise (b)
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Further information
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Royal Women's Hospital
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Physiotherapy Department
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Locked Bag 300
Grattan St & Flemington Rd
Parkville VIC 3052
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Tel: (03) 8345 2000
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Disclaimer
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The Royal Women’s Hospital does not accept any liability to any person for the information or advice (or use of such information or advice) which is provided in this fact sheet or incorporated into it by reference. We provide this information on the understanding that all persons accessing it take responsibility for assessing its relevance and accuracy. Women are encouraged to discuss their health needs with a health practitioner. If you have concerns about your health, you should seek advice from your health care provider or if you require urgent care you should go to the nearest Emergency Dept.
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 This fact sheet is aslo available for download as pdfs in: Arabic, Chinese, Khmer, Turkish, Vietnamese.
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