giving birth

How To Strengthen Your Pelvic Floor After Giving Birth

After giving birth, you might have noticed that things down there are not the same as they used to be. Your vagina may feel a little bit loose and your pelvic floor a little bit weak. Well, that’s expected, after all, you just pushed a watermelon sized baby out of your vajayjay! Now, you might be wondering, how can you strengthen your pelvic floor muscles in a safe and natural way? Here’s how:

What is the pelvic floor?

Your pelvic floor composes of everything that supports all your organs down there. It is composed of ligaments, tissues and muscles that supports your pelvic organs, keeps them in place and make sure that they all stay in place.

 

pelvic muscles

 

During pregnancy, the pelvic floor also supports the massive weight of your baby, enlarged uterus and amniotic fluid. Overtime, it takes a toll on your pelvic floor and it gets weak. When your pelvic floor muscles get weak, you will also experience vaginal loosening and leaking of your pee when you sneeze, cough and even laugh. It’s because your pelvic floor also contributes to the tightness of your vagina and helps keep the urethra closed.

 

pelvic floor muscles

 

Another thing that could happen when your pelvic floor gets weak is pelvic organ prolapse such as uterine prolapse or vaginal prolapse or when your uterus or vaginal canal goes out of your vaginal opening. It’s uncomfortable and painful.

 

 

What causes the pelvic floor to get weak?

There are a vast number of factors that could affect the strength of your pelvic floor muscles but the most common culprit of them all is pregnancy and childbirth.

 

pelvic-floor

 

As we have discussed earlier, during pregnancy, you pelvic floor has to support those extra weight of your baby, enlarged uterus and amniotic fluid. Just like a hammock that has been carrying rocks for months, your pelvic muscles gets weak and stretched out overtime.

 

giving birth

 

Another reason for having a weak set of pelvic floor muscles is giving birth. Your pelvic floor muscles extends from your urinary meatus to the base of your spine, just like a super long sanitary pad made of muscles. But, it has 3 holes in it, for your urinary meatus, vagina and anus. During childbirth, your pelvic muscles, ligaments and nerves stretch so much in order to accommodate the safe delivery of your baby.

Being stretched this much, you pelvic floor might take a long, long time to heal and snap back into place. This makes it inefficient in doing its job, which makes you prone to urinary incontinence and vaginal loosening.

 

 

What can you do to strengthen your pelvic floor?

Just like any muscle that got weak, the best way to strengthen your pelvic floor muscle is by exercising. You can start doing your exercises as soon as possible in order to start the healing process. This might be the last thing you want to do after all that your vagina has went through, but doing your exercises as soon as possible could really help. You might not feel your pelvic floor at first, this is because of the trauma that the nerves just experienced but it’s working gradually as long as you exercise often.

In order to do your exercises just do the following:

  • Take a deep breath, upon exhale, gently squeeze your floor muscles. Pull your muscles as if you are trying to stop your pee from leaking.
  • Hold the squeeze for about 4-5 seconds, then continue your exhale.
  • Slowly increase your time for holding your muscles in to up to 10 seconds each time and repeat for at least 8-10 times.

 

Kegel exercise balls for faster results

Anyone who has done the kegel exercises after giving birth could tell you how frustratingly slow the effects are. You can use kegel exercise balls to get your pelvic muscles stronger, faster.

 

kegel

 

Kegel balls are vaginal weights that you have to insert into your vagina before doing the kegel exercises. They serve as dumbbells for your V to get your muscles down there working. You can get a high quality one from Vkegel.com to help you recover fast after giving birth.

 

 

Conclusion

Giving birth is one of the most magical but at the same time, traumatic events that a woman could experience. It damages the pelvic floor and the vagina that they need so much help just to recover. Don’t wait before it’s too late, do your kegels and use kegel balls as soon as you can to strengthen your pelvic floor after giving birth!