Helping Your Body Recover During Postpartum
Postpartum recovery and sexual health are interconnected, and specific exercises can aid in both aspects. Here are some exercises to consider:
Pelvic Floor Exercises (Kegels):
Kegels target the muscles that support your bladder, bowel, and uterus. They help strengthen the pelvic floor and improve bladder control. Aim for at least 10 repetitions three times a day1.
Diaphragmatic Breathing:
Focus on deep breathing, engaging your diaphragm. Proper breathing supports core strength and relaxation, benefiting both postpartum recovery and sexual health.
Walking:
Walking is a low-impact aerobic activity that promotes overall health. Start slowly and gradually increase your speed as you feel comfortable2.
Swiss Ball Bird Dog Holds:
This exercise targets your core, back, and glutes. Place your hands on a Swiss ball and extend one leg behind you while maintaining balance. Alternate sides.
Cat-Cow in Tabletop Position:
Get on your hands and knees. Arch your back (like a cat) and then drop your belly (like a cow). This helps with spinal flexibility and pelvic mobility.
Swiss Ball Glute Bridge:
Lie on your back with your feet on a Swiss ball. Lift your hips off the ground, engaging your glutes and core. Lower down and repeat.
Postpartum Planks (Standard Plank Hold):
Start with modified planks (on your knees) and progress to standard planks. Planks strengthen your core, back, and shoulders.
Side Plank Leg Lifts:
From a side plank position, lift your top leg up and down. This targets your obliques and hip muscles.
Remember to listen to your body, start gradually, and consult with your healthcare provider before beginning any exercise routine. Prioritize self-care, and enjoy the journey of postpartum recovery and improved sexual health!
