Pregnancy and childbirth are transformative experiences for a woman's body, and postpartum recovery and regaining strength are essential to feeling like the best version of yourself as a new mom. Kegel exercises have long been touted as a crucial activity for rebuilding pelvic floor muscles after childbirth. While Kegels are undeniably beneficial, it is essential to recognize that they are not the only exercise you need postpartum. In this blog post, we will explore a holistic approach to postpartum exercise, encompassing various exercises that go beyond Kegels, ensuring comprehensive recovery and overall well-being.

Understanding the Pelvic Floor:

Before diving into alternative exercises, it's important to understand the role of the pelvic floor. The pelvic floor muscles are a group of muscles that support the pelvic organs and abdominal contents, control bladder and bowel function, and contribute to sexual pleasure. Pregnancy and childbirth lengthens these muscles to make room for the baby, leading to issues like incontinence and pelvic organ prolapse. The degree of injury to these muscles differs depending on delivery experience, with vaginal delivery resulting in an increased risk of muscle stretching and tearing However, the pelvic floor muscles are over lengthened in every woman throughout pregnancy, not only in vaginal deliveries.

The Benefits of Kegels:

Kegel exercises involve contracting and relaxing the pelvic floor muscles in isolation. This is a valuable component to the rehab process, but by no means is it the only component to address. It’s important to be able to control the pelvic floor muscle through their full range of motion, but to get the entire body back to optimal function, the pelvic floor needs contribution from the entire system. This includes what I like to call the pelvic floor’s partners in crime: the deep core (transverse abdominis and internal obliques), the rotators of the hips (obturator internus and gluteal), the hip adductors and abductors (like adductor magnus and gluteus medius), and the diaphragm (the top of the abdominal cavity).

Expanding the Exercise Regimen:

• While Kegels are beneficial, solely relying on them does not provide comprehensive postpartum recovery. Here are some additional exercises to consider:

a. Core Strengthening: Pregnancy places significant strain on the abdominal muscles, with all layers of the abdominal being lengthened. The pelvic floor can only contract 25% of its full capacity without the deep core being engaged.  Therefore, incorporating exercises that target the core, such as gentle abdominal activation and breathing, pelvic tilts, and modified planks, will aid in rebuilding core strength and stability.

b. Hip Rotation: Pregnancy places us in excessive hip external rotation, with the hip turning outwards to make room for the baby and “open” the pelvis for delivery. Again, this is essential and has to happen.  Postpartum, the hip external rotators are shortened and hip internal rotators are lengthened, making it difficult to leverage either of these muscle groups. These muscles have a direct connection to the pelvic floor muscles and are needed to get the most out of the strength and function of the pelvic floor. Working on exercises like squeezing a ball between your knees to feel in inner thighs and outer back of your hips engage will help with repositioning your pelvis and improving leverage of the pelvic floor muscles.

c. Strength Training: Incorporating functional strength training exercises with a focus on major muscle groups, like squats and lunges with the proper mechanics, not only helps build overall strength but also assists in correcting postural imbalances caused by pregnancy. Overlaying a Kegel contraction into these more functional movements is how we teach the body to use these muscles at the right time so they work for us when we need them the most. Try performing a squat, inhaling and relaxing the pelvic floor as your sit down and contracting the pelvic floor as you exhale to help you stand.

d.Whole-Body Conditioning: Engaging in low-impact cardiovascular exercises, like brisk walking or swimming, promotes overall fitness and helps regain stamina. These exercises boost mood, increase energy levels, and aid in postpartum weight management. 

e. Mind-Body Connection: Practices like meditation, deep breathing, or mindfulness can help reduce stress, promote mental well-being, and improve overall recovery. Using the breath to connect back to our bodies intentionally is the first step in activating the correct muscles and progressing to building capacity, strength, and control. Take a deep breath in, feeling the pelvic floor relax and lengthen as the lungs expand and diaphragm contracts. Breathe out, feeling the pelvic floor move up and contract as the ribcage comes down back and the diaphragm moving up as it lengthens to get the air out of your lungs.

Seeking Professional Guidance:

• Every woman's postpartum journey is unique, and it's crucial to seek guidance from healthcare professionals, such as a pelvic floor physical therapist. We can provide personalized exercise programs unique to your needs, ensure proper form, address specific concerns, and guide you through a safe and effective postpartum exercise regimen.

While Kegels are a valuable exercise for postpartum recovery, they should not be the sole focus of your exercise routine. A holistic approach that incorporates core strengthening, hip retraining, functional strengthening whole-body conditioning, and mind-body practices is essential for comprehensive recovery. Remember, every woman's journey is different, so listen to your body, go at your own pace, and seek professional guidance to create a tailored exercise plan that supports your postpartum well-being and overall health. Contact us today to book a FREE 30-minute Discovery Call to see how to optimize your postpartum rehab process.

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