Welcome to the Core and Pelvic Floor Healing Guide! I’m Deanna Marr, founder of Restorative Solutions and an Occupational Therapist with over 24 years of experience. My personal journey with pelvic floor dysfunction has inspired me to help other women navigate their postpartum recovery. This guide is designed to support you in healing and strengthening your core and pelvic floor after childbirth.

This guide aims to provide you with gentle exercises, practical tips, and expert advice to aid in your postpartum recovery. Let’s embark on this journey together towards better health and well-being.

Pelvic Health Exercises

Your core and pelvic floor play crucial roles in your overall health and recovery after childbirth. Gentle exercises performed correctly can help you regain strength, reduce discomfort, and improve your quality of life.

Exercises:

360 Breathing:
- Description and Benefits: This breathing technique helps engage the diaphragm and core muscles, promoting relaxation and proper breathing patterns.
- Step-by-Step Instructions:
  1. Sit or lie down in a comfortable position.
  2. Place your hands on your lower ribs.
  3. Inhale deeply through your nose, expanding your rib cage and abdomen.
  4. Exhale slowly through your mouth, feeling your rib cage contract.
  5. Repeat for 5-10 breaths.
Cat/Cow:
- Description and Benefits: This yoga pose sequence helps improve flexibility in the spine and relieve tension in the back.
- Step-by-Step Instructions:
  1. Start on your hands and knees in a tabletop position.
  2. Inhale, arch your back, and lift your head (Cow Pose).
  3. Exhale, round your back, and tuck your chin (Cat Pose).
  4. Repeat for 5-10 breaths.
Happy Baby:
- Description and Benefits: This pose gently stretches the inner thighs, hips, and lower back, promoting relaxation.
- Step-by-Step Instructions:
  1. Lie on your back and bring your knees towards your chest.
  2. Grab the outsides of your feet with your hands.
  3. Gently pull your feet towards the floor, opening your hips.
  4. Hold for 5-10 breaths.
Child’s Pose:
- Description and Benefits: This resting pose helps stretch the back, hips, and thighs, promoting relaxation and stress relief.
- Step-by-Step Instructions:
  1. Start on your hands and knees.
  2. Sit back on your heels and stretch your arms forward.
  3. Rest your forehead on the floor.
  4. Hold for 5-10 breaths.
Clam Shell:
- Description and Benefits: This exercise strengthens the hip abductors and stabilizes the pelvis.
- Step-by-Step Instructions:
  1. Lie on your side with your knees bent and feet together.
  2. Keeping your feet together, lift your top knee as high as possible.
  3. Lower your knee back down.
  4. Repeat for 10-15 repetitions on each side.
TA Activation:
- Description and Benefits: This exercise engages the transverse abdominis, a deep core muscle crucial for core stability.
- Step-by-Step Instructions:
  1. Lie on your back with your knees bent and feet flat on the floor.
  2. Gently draw your belly button towards your spine.
  3. Hold for 5-10 seconds, then release.
  4. Repeat for 10-15 repetitions.
Glute Bridge:
- Description and Benefits: This exercise strengthens the glutes and lower back, improving pelvic stability.
- Step-by-Step Instructions:
  1. Lie on your back with your knees bent and feet flat on the floor.
  2. Lift your hips towards the ceiling, squeezing your glutes.
  3. Hold for a few seconds, then lower your hips back down.
  4. Repeat for 10-15 repetitions.

Tips for Integrating Exercises

Daily Routine: Incorporate these exercises into your daily routine to promote consistent healing. Start with a few minutes each day and gradually increase as you feel comfortable.

Progress Tracking: Monitor your progress by noting any improvements in strength, flexibility, and overall well-being. Celebrate your achievements, no matter how small!

FAQs and Common Misconceptions

FAQs:

How soon after childbirth can I start these exercises?

If you had an uncomplicated vaginal birth, you can start 360 breathing and gentle movement based exercises within the first couple weeks. However, if you had a complicated pregnancy or c-section you need to be cleared by your physician before beginning any exercise routine.

Are these exercises safe if I had a C-section?

You need to check with your physician to determine proper exercise guidelines after a c-section. Generally, walking and breathing exercise is safe during the first six weeks.

How often should I do these exercises?

It is recommended 150 minutes a week of exercise total; however, with a newborn it may be difficult to find time. You should do some sort of movement based activity everyday that includes core and pelvic floor work as well as cardiovascular activities. Remember that high impact exercise such as running and jumping should be avoided until cleared by your physician.

Common Misconceptions:

“I have to wait a long time before I can start exercising.”

Gentle breathing, walking and appropriate core work can start within the first 1-2 weeks as tolerated if you had an uncomplicated pregnancy or birth.

“Postpartum exercises are too intense.”

Pelvic tilts, 360 breathing, TA activation, walking are great gentle exercises to begin with.

“If I don’t feel pain, I’m not making progress.”

You should never have pain with exercise. Please see medical care from a physician or pelvic floor therapist.

Deanna’s Story:

I had two vaginal births. My son was 3 weeks early. I had gone to birthing class but was never taught how to breath or push correctly and ended up tearing and needing an episiotomy. My daughter 2 years later was a little bigger and came out facing up which put more pressure on the tissues and had another tear with an episiotomy. Since then, I have been like most women had occasional leakage with just sneezing. However, if we do not know how to care for our pelvic floor properly with time and age your symptoms can and most likely will worsen. Even though leaking with age is the norm, it is not a normal part of aging! I hope everyone in the back of the room heard that!