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After a vaginal or cesarian delivery your abdominal and pelvic floor muscles will have been stretched and possibly damaged so it is super important to get them working well again and do it quickly after delivery. Many ladies wait to start addressing their pelvic floor or put it off for years causing unnecessary symptoms in the mean time. You can start doing these exercises right away after delivery so don’t delay!
So here is our quick “how to” guide to ensure you know what you are doing and get it spot on.
It is really challenging to find the right muscles for many of us so it is important to know what NOT to be doing. the muscles you are working are on the inside so you shouldn’t be able to see anything happening on the outside.
If you find yourself doing any of the following you need to seek some help from a Pelvic Health therapist.
Find the Right Muscles
These 4 steps will help you identify the right muscles.
Now you have identified the right muscles we need to train. There are 2 types of training:
You need to be able to work your pelvic floor in both ways to keep you dry and in control.
A. Slow Contraction Training Your Pelvic Floor
B. Quick Contraction Training Your Pelvic Floor
Both A and B training need to be done 3-4 times a day. It doesn’t take long and often feels very hard to fit in whilst doing all your other Mummy stuff but by sticking with it it will save you years of problems and potential embarrassment.
There are so many other cues we can give you to help switch on your pelvic floor muscles if you are struggling. But it could also be a sign that something is preventing them working as they should such as a scar, prolapse or postural problem. If you aren’t noticing any changes after 1 month it is vital to seek help from a Pelvic Health Physio. Call us on 01548 852355 or email us at firstname.lastname@example.org. Alternatively you could speak to your GP and ask for a referral to an NHS Physio. Please please don’t wait.