The Benefits of Postnatal Physiotherapy

Postnatal exercise can help you recover after childbirth, make you stronger and improve your mood. Even if you’re tired and not feeling motivated, there’s plenty you can do to get your body moving. But no 2 pregnancies are the same. How soon you’re ready to start exercising depends on your individual circumstances. You should always check with a health professional first.

When you feel ready to exercise, it’s very important to not overdo it. Your body has been through some big changes. You will need time to recover, even if you’re feeling great after having your baby.

Why should I do pelvic floor exercises after birth?

Pelvic floor exercises are important at all stages of life to prevent bladder and bowel problems, such as incontinence and prolapse, and improve sexual function. 

Your pelvic floor is a group of muscles which support your bladder, uterus and bowel. These muscles form a ‘sling’ which attaches to your pubic bone at the front and your tailbone at the back. Your urethra, vagina and anus, all pass through the pelvic floor.

In pregnancy, hormonal changes cause your muscles to soften and stretch more easily. These changes, along with the weight of your growing baby, put extra strain on the pelvic floor. Labour and birth can also weaken your pelvic muscles. This can increase the chance of suffering from bladder or bowel problems during pregnancy and after birth.

Gentle exercise to restore your pelvic health is the best way to begin and you can gradually increase the intensity

What type of exercises can I do?

Do More:

1. Gentle exercise such as walking can be done as soon as you feel comfortable after giving birth
2. Start with easy exercises and gentle stretches and slowly build up to harder ones
3. Other safe exercises include swimming (once bleeding has stopped), yoga, pilates, low impact aerobics and cycling

Avoid:

1. Any high intensity exercises or sports that require rapid direction changes
2. Stretching and twisting too vigorously to prevent injury
3. Heavy weights, sit ups, crunches and planks for 3 months

Goals of a well designed Postpartum Exercise program

1. Rest and recover
2. Maintain good posture and alignment
3. Rehabilitate the pelvic floor muscles
4. Increase strength especially in the core muscles

At Nabta Health Clinic, we have specialized exercise packages which include pelvic floor rehabilitation and pilates exercise program for pregnancy and the postnatal period to help you in your well being and recovery.

Nabta is reshaping women’s healthcare. We support women with their personal health journeys, from everyday wellbeing to the uniquely female experiences of fertility, pregnancy, and menopause. 

You can email us or call us at +971 4 3946122 for more information