Recovery of Intimate Muscles After Childbirth

How to train intimate muscles after childbirth?

After childbirth, you want to get back in shape quickly. This also applies to the intimate area. The structure of the vaginal muscles changes after the baby passes through the birth canal, and tears may occur. Usually, the body returns to normal within 2-3 months, but it varies individually. Intimate muscles after childbirth require a special approach to recovery.

What happens to the intimate area after childbirth?

Childbirth has a number of consequences:

• Microtears and small rips.
• Changes in sensitivity and texture.
• Pain sensations.
• Walls may descend.
• Dryness, itching, and odor.
• Changes in discharge.

During childbirth, muscles stretch and become looser. The body’s natural reaction after childbirth is lochia (postpartum discharge). Once it ends, you can start exercising if there are no contraindications. Before starting exercises, consult with a doctor. To speed up recovery, postpartum pelvic floor exercises are used.

Condition of intimate muscles after childbirth

Symptoms that may indicate pelvic floor muscle weakness include:

• Pain during sexual intercourse.
• Lower abdominal pain (may radiate to the lower back).
• Prolapse of the vaginal walls and uterus.
• Incontinence, frequent or difficult urination.
• Frequent cystitis.

If you are concerned about your health, consult a doctor immediately. If the doctor says everything is normal, intimate gymnastics can help.

Why do exercises for intimate muscles after childbirth?

If the body recovers on its own after childbirth, why do exercises?

• Prevention of pelvic organ prolapse and descent.
• Prevention of sexual health issues (cystitis, thrush, etc.).
• Protection against incontinence.
• Improvement of pelvic blood circulation, general health, and condition.
• Trained pelvic floor muscles help during childbirth and recover faster.
• Sexual life and psychological state are interrelated. Trained muscles provide more confidence (even if they are intimate muscles).

Consult a doctor before performing exercises.

How to train intimate zone muscles after childbirth?

Many have heard about Kegel exercises. They have several contraindications. Learn more about the Kegel method (benefits, contraindications, and technique) in a separate article on the blog.

There are a couple more simple exercises needed for strengthening:

1. Starting position – standing on all fours. Inhale – tense the perineum, hold for 4 counts, relax on the exhale. Perform 5 repetitions.
2. Starting position – standing, holding onto the back of a bed or stable chair (heels together, toes maximally apart). Rise up on your toes, tense the perineum and hold for 4 counts, relax. Perform 5-7 repetitions.

Hemorrhoids

Hemorrhoids are also a common problem after childbirth. If a woman is breastfeeding, many medications are contraindicated for her. What to do? Special exercises.

If it’s too early for exercises (not much time has passed since childbirth, or the doctor hasn’t allowed exercise yet), physical activity should be increased. Walking is suitable.

Exercises for hemorrhoids for women after childbirth:

• Kegel exercises. They help by improving blood circulation in the pelvic area.
• Cat pose. Starting position – standing on all fours. Arch your back into a curve and then bend it like a cat.
• Shoulder stand. This exercise is familiar from childhood. Starting position – lying on your back. First, lift your legs up, then your pelvis, and support your back with your hands. Stretch upwards.
• Glute bridge. Starting position – lying on your back, legs bent at the knees (at an angle of 100-110 degrees) with feet flat on the floor shoulder-width apart, arms along the body. On inhale, lift the pelvis up, tensing the glute muscles. When repeating, do not relax the muscles at the lowest point.

Recovery is a comprehensive approach. It includes healthy eating and sleep, exercise, and a psychological component. In addition to the pelvic floor muscles, attention should be paid to the back and the body as a whole. Yoga helps well here. Yoga poses target different muscle groups. Learn more about comprehensive recovery at momslab.com.

The site’s author is Ksenia Vlasova, a mother of two children. The team includes a pediatrician, a dietitian-nutritionist, lactation and child sleep consultants, a psychologist, a trainer-instructor, and a pharmacist. They are available 24/7 in the chat.