Okotoks Pelvic Floor Power Up! Exercises for New Moms in 2025
Are you a new mom in Okotoks, Alberta, experiencing the challenges of postpartum recovery? Many women face issues related to their pelvic floor after childbirth, but there’s good news: you can regain control and confidence. Understanding the role of the pelvic floor and how to strengthen it is essential for overall well-being. This guide offers practical, proven exercises tailored for new moms, designed to help you regain your strength and vitality.
Understanding Your Pelvic Floor and Postpartum Changes
The pelvic floor is a group of muscles that support the bladder, uterus, and rectum. These muscles play a critical role in continence, sexual function, and core stability. During pregnancy and childbirth, these muscles undergo significant stress. This can lead to weakening, which often results in issues like incontinence (leaking urine), pelvic organ prolapse (where organs drop), and pain during intercourse. The changes can be particularly pronounced for women in Alberta, where colder weather and active lifestyles can impact pelvic health.
Common Postpartum Issues and Symptoms
Several symptoms may indicate a weakened pelvic floor. These include:
– Leaking urine when you cough, sneeze, laugh, or exercise.
– Feeling a bulge or pressure in the vagina.
– Frequent urges to urinate.
– Constipation or difficulty with bowel movements.
– Pain during sexual activity.
If you experience any of these symptoms, it’s essential to seek professional guidance. At The Physio Care, we offer comprehensive pelvic floor physiotherapy services tailored to your specific needs. Our team can assess your condition, provide personalized exercises, and offer valuable advice. We also address a variety of issues for our clients, including motor vehicle accident injuries covered by your provider. Learn more about motor vehicle accident claims.
The Role of Physiotherapy in Recovery
Physiotherapy is a highly effective approach to postpartum recovery. A pelvic floor physiotherapist can assess the strength and function of your pelvic floor muscles through internal and external examinations. Based on the assessment, they will design a customized exercise program. This may include:
– Kegel exercises (pelvic floor muscle contractions).
– Biofeedback (using sensors to monitor muscle activity).
– Education on proper posture and body mechanics.
– Lifestyle modifications, such as dietary changes.
Physiotherapy plays a crucial role in the rehabilitation process and is often covered by insurance providers such as Canada Life and Sun Life. We can also assist you with workplace injury claims. Contact us to learn more about our workplace injury services in Okotoks.
Effective Pelvic Floor Exercises for New Moms
Engaging in regular exercise is crucial for strengthening the pelvic floor. These exercises are gentle and can be easily incorporated into your daily routine. Always consult your doctor or a pelvic floor physiotherapist before starting any new exercise program, especially after childbirth.
Kegel Exercises
Kegels are the cornerstone of pelvic floor exercises. These exercises involve contracting and relaxing the muscles you use to stop urination.
– Identify the muscles: Imagine you are trying to stop the flow of urine midstream. Those are the muscles you need to contract.
– Perform the exercises:
– Short squeezes: Squeeze the muscles for 1–2 seconds, then relax. Repeat 10–15 times.
– Long squeezes: Squeeze and hold for 5–10 seconds, then relax. Repeat 5–10 times.
– Consistency: Aim to perform these exercises several times a day.
It’s important to perform kegels correctly. Avoid holding your breath or tightening your abdominal, buttock, or leg muscles. Focus solely on the pelvic floor muscles. Our physiotherapists can guide you on the proper technique during your visits to help you get the most out of each exercise.
Bridge Exercise
This exercise strengthens your glutes, core, and pelvic floor.
– Lie on your back with your knees bent and feet flat on the floor.
– Engage your core and squeeze your glutes as you lift your hips off the floor, creating a straight line from your knees to your shoulders.
– Hold for a few seconds, then slowly lower your hips back down.
– Repeat 10–15 times.
This exercise is particularly beneficial for those experiencing back pain or weakness in the core muscles.
Pelvic Tilts
Pelvic tilts help to improve core stability and awareness of your pelvic floor.
– Lie on your back with your knees bent and feet flat on the floor.
– Gently tilt your pelvis up, flattening your lower back against the floor.
– Then, tilt your pelvis down, arching your lower back slightly.
– Repeat this movement rhythmically for 10–15 repetitions.
This exercise can be done throughout the day and is a great way to improve posture.
Diaphragmatic Breathing
Proper breathing is essential for overall health and pelvic floor function.
– Lie on your back with your knees bent and feet flat on the floor.
– Place one hand on your chest and the other on your abdomen.
– Breathe deeply, allowing your abdomen to rise as you inhale. Your chest should remain relatively still.
– Exhale slowly, allowing your abdomen to fall.
– Repeat this process for several minutes.
Diaphragmatic breathing helps relax the pelvic floor muscles. It can also reduce stress and anxiety, which can impact pelvic floor health.
Integrating Exercises into Your Daily Routine
Consistency is key when it comes to strengthening your pelvic floor. Here are some tips to help you incorporate these exercises into your daily life.
– Set reminders: Use your phone or a planner to remind yourself to do your exercises throughout the day.
– Combine exercises with daily tasks: Practice kegels while you are waiting in line, brushing your teeth, or feeding your baby.
– Make it a habit: The more you do these exercises, the more natural they will become.
– Create a supportive environment: Ask your partner or a friend to support your exercise routine.
Remember, it is important to be patient and persistent. It may take several weeks or months to see significant improvements in your pelvic floor strength.
Seeking Professional Help and Support
While exercises are crucial, consulting a healthcare professional is also essential. A pelvic floor physiotherapist can assess your specific needs and create a tailored exercise plan.
When to Seek Professional Guidance
It is crucial to seek professional help if:
– You are experiencing symptoms of incontinence or pelvic organ prolapse.
– You are unsure how to perform the exercises correctly.
– You are not seeing improvements after several weeks of consistent exercise.
– You have pain in your pelvic region.
At The Physio Care, we offer comprehensive services, including pelvic rehabilitation. Our team of experienced physiotherapists is dedicated to helping you regain your strength and function. We offer in-depth assessments, personalized treatment plans, and ongoing support to ensure your success. We also offer services, such as pessary fittings if needed.
Additional Therapies and Services
In addition to physiotherapy, other therapies may complement your recovery. These include:
– Massage therapy: Massage can help to release tension in the muscles and improve blood flow.
– Chiropractic care: A chiropractor can assess and treat musculoskeletal imbalances that may be contributing to pelvic floor dysfunction. For more information, visit our Okotoks chiropractor page.
– Acupuncture: Acupuncture may help with pain management and promote relaxation. See our page on acupuncturist services.
– Cupping therapy: Cupping can help to improve blood flow and reduce muscle tension. Learn more about cupping therapy.
– Dry Needling: Dry needling is offered by many of our therapists. Discover more about dry needling.
At The Physio Care, we provide a holistic approach to your care. Our team of professionals works together to address your needs and help you achieve your goals.
Conclusion and Next Steps
Recovering your pelvic floor strength is an achievable goal with the right approach. By understanding your body, practicing targeted exercises, and seeking professional guidance, you can regain control, improve your quality of life, and enjoy motherhood to the fullest. Remember to be patient, consistent, and kind to yourself throughout this journey. Building a strong pelvic floor is a journey, not a destination, and every small step counts.
To start your journey toward lasting health and book an assessment at our Calgary clinic, visit The Physio Care
