Pelvic floor rehabilitation after birth: Your path to more stability and well-being

The birth of a baby is a wonderful but also challenging time for your body. Your pelvic floor in particular - the most important muscle group that is heavily stressed during pregnancy and birth - needs targeted attention in order to regenerate.

What can you do to strengthen your pelvic floor and promote your recovery? What tools can help you?

This article provides you with practical tips, exercises and insights on how you can easily integrate postnatal exercise into your everyday life.

Why is pelvic floor rehabilitation important?

During pregnancy and childbirth, the pelvic floor is heavily stretched and stressed. Without targeted rehabilitation, this can lead to long-term problems, such as:

• incontinence
• back pain
• instability in the pelvic area
• hemorrhoids or postpartum hemorrhage

Effective postnatal training not only helps to strengthen your body, but also improves your well-being and posture. The good news: There are many ways to specifically train your pelvic floor - from classic exercises to innovative aids.

Effective exercises and products for pelvic floor rehabilitation

1. Pelvic floor activation with breathing techniques

• Lie on your back with your legs bent.
• Breathe deeply into your stomach.
• As you exhale, gently pull your pelvic floor inward and upward, as if you were stopping the flow of urine.
• Hold the tension for 3-5 seconds and then relax.
• Repeat the exercise several times.

This exercise is ideal for beginners and can be done at any time.

2. Pelvic lift

• Lie on your back with your feet hip-width apart.
• Tighten your pelvic floor and slowly lift your pelvis upwards.
• Hold the position for a few seconds and then slowly lower your pelvis again.
• Repeat the exercise several times.

This exercise not only strengthens the pelvic floor, but also the abdominal and back muscles.

3. Love balls and vaginal cones

Ben Wa balls and vaginal cones are effective tools for targeted training of the pelvic floor. They ensure natural contraction of the muscles and increase firmness in the long term. These products are particularly suitable for mothers who are looking for a simple but effective method to strengthen the pelvic muscles.

ATTENTION: You should wait at least eight weeks after giving birth before you can prevent pelvic floor weakness with love balls or vaginal cones. If the pelvic floor is still too weak, there is a risk of impaired wound healing.

4. Massage seat cushion and exercise ball

• Use an exercise ball to perform light movements that gently activate your pelvic floor.
• A massage seat cushion can relieve tension and promote blood circulation, which further supports the recovery process.

5. Electrostimulation and biofeedback devices

For mothers who want to specifically activate their pelvic floor, modern electrostimulation or biofeedback devices offer an effective addition. These technologies help you to specifically target the muscles and monitor your progress.

6. Hammock: Time for you

The cradle is not only a place where your baby can feel comfortable, but also creates space for your recovery. While your baby is gently rocking in the cradle , you can concentrate on your training.

Advantages of the hammock for recovery:

• Relief: Your baby sleeps peacefully while you do your exercises.
• Flexibility: The cradle is easy to transport and can be used anywhere – whether in the living room or in the garden.
• Safety: Your baby feels safe thanks to the gentle movements.

Learn more about the hammock and its benefits.

Integrate postnatal exercise into your daily routine

Tips for implementation:

1. Postnatal courses online: There are numerous postnatal courses that you can attend flexibly from home. These are perfect for new mothers in Switzerland who want to combine their training with their everyday life.
2. Regularity: Plan 10-15 minutes a day for your pelvic floor exercises. Small routines make a big difference.
3. Postpartum fitness: Supplement your postnatal training with light exercise such as yoga, Pilates or swimming - but only if your doctor or midwife allows it. Start light exercise at least 6-8 weeks after birth, and perhaps later after a cesarean section.

Pay attention to your body

Don't overdo it and listen to your body. Recovery is a process that takes time, especially when it comes to conditions such as postpartum hemorrhage or severe exhaustion.

Recovery made easy

Postnatal recovery is an important step in regaining strength and stability after birth. With targeted exercises, innovative aids and the support of the hammock swing, you can make the process effective and stress-free.

Start now and discover how our cradle makes everyday life easier for you and your baby – a win for body and soul.

Find out more about the loopi hammock here.