When to Start Pelvic Floor Exercises After Birth

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When to Start Pelvic Floor Exercises After Birth


The postpartum period is a time of recovery and adaptation for many women. Among the numerous concerns is the integrity of the pelvic floor. Strengthening these muscles post-birth can be vital, but when is the right time to begin? Let’s delve into the best timing and practices for pelvic floor exercises after delivery.

Understanding the Pelvic Floor

The pelvic floor is a layer of muscles stretching from the tailbone to the pubic bone. Pregnancy and childbirth can strain these muscles, leading to issues such as incontinence or prolapse.

The Benefits of Pelvic Floor Exercises

  1. Improved bladder control: This combats postpartum urinary incontinence.
  2. Enhanced bowel control: Helps in managing post-birth bowel irregularities.
  3. Support for the uterus: Reduces the risk of prolapse.
  4. Increased sexual sensation: Enhances intimacy post-childbirth.

When to Start

  1. After a Vaginal Birth:
  • For many women, light pelvic floor exercises can be started within 24-48 hours after birth.
  • Initially, the focus should be on awareness and gentle contractions.
  1. After a C-section:
  • It’s generally safe to start gentle exercises a few days after the surgery, once the pain subsides.
  • Always consult with your healthcare provider before beginning any exercises post-cesarean.

Getting Started

  1. Find a Quiet Space: This allows you to focus on the sensation of the muscles.
  2. Begin with Breathing: Deep breathing can help in recognizing the pelvic muscles.
  3. Kegels: Contract the pelvic muscles as if trying to stop the flow of urine, hold for a few seconds, then release.
  4. Frequency: Start with a few repetitions, gradually increasing as strength returns.

Consultation is Key

Always check with your obstetrician or midwife before beginning pelvic floor exercises post-birth. Some women may require more healing time or might benefit from working with a pelvic floor therapist.


While pelvic floor exercises offer numerous benefits after birth, starting at the appropriate time and with the right guidance is crucial. Remember, every woman’s recovery journey is unique. Listen to your body and seek professional advice tailored to your situation.

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