You will want to give your baby lots of attention, but it is also essential to find time for yourself. By regaining your fitness, you will have more energy and feel good. You may also prevent certain health problems in the future. However, when can you exercise after birth?
You can start gentle exercises from day 1 if you feel ready; start gently and build up.
The pelvic floor is a group of muscles like a hammock at the base of the pelvis. It has three openings:
It supports the pelvic organs and helps prevent leaking from the bladder and bowels. Your pelvic floor will likely feel very weak after your delivery, so you should start your exercises within the first day or two to help it regain its strength. Learn more about when to start these exercises here.
If you have a catheter, wait until it is removed before starting pelvic floor exercises.
If you have stitches, you can still do pelvic floor exercises. They will help healing by reducing swelling in the area. Remember to start gently.
Using ice wrapped in a damp flannel may help reduce swelling & pain and promote healing; use for 5 minutes every hour.
Sit comfortably or lie on your side. Imagine that you are trying to stop yourself passing urine and ‘wind’, draw the area upwards and forwards from bowel to bladder, then let go. Start this ‘squeezing and lifting’ movement gently at first. Then ‘squeeze and lift’ and try to hold for a few seconds (don’t hold your breath!). This is a ‘slow hold’. Rest for a moment, and then repeat five times if you can.
Now try squeezing the pelvic floor muscles quickly five times, with a bit of rest between each squeeze. This helps your muscles react quickly when you cough or sneeze, preventing urinary leakage and pressure on your stitches.
Try five ‘slow hold’ squeezes, followed by five quick squeezes at least four times a day. As your muscles get stronger, try holding the ‘slow’ holds for longer. Aim for 10 slow holds for 10 secs and 10 fast contractions. It can take several months of regular exercise for the pelvic floor to return to its previous strength.
The hardest part is remembering to do your pelvic floor exercises. A good time to do them is every time you feed your baby. Alternatively, try the NHS ‘Squeezy’ App to get into a lifetime routine of regular exercise.
Stopping and starting your urine flow can interfere with normal bladder function and is not recommended.
Day One
Sitting or lying on your side, place your hand on the lower part of your tummy to feel your muscles working. Squeeze and lift the pelvic floor; at the same time, draw in the lower part of your tummy a small amount, away from your hand. Hold for three seconds while you breathe out. Relax, and then repeat five times. Gradually increase the time you hold the muscle each time.
Once you are happy with these exercises, try holding these muscles slightly when you are walking about, rather than letting them ‘sag’. Then remember to tighten them during any activity that requires effort, such as lifting or changing your baby.
More early exercises
You can add these from day two when you feel ready. Lie down, bend your knees up. Brace the pelvic floor and tummy muscles, then allow your knees to roll to the right as far as is comfortable. Bring them back to the centre, and then repeat to the left. Try three times on each side.
Bend your knees up, tighten the pelvic floor, then hollow your tummy and flatten your back into the bed and allow your ‘tail’ to tilt upwards. Hold for three seconds, then gently release. Repeat four times.
Your deep tummy muscles and pelvic floor are also crucial in protecting your back from injury.
As you will be doing a lot of lifting over the next few months, work on improving your strength.
It is vital to ensure your vaginal bleeding has stopped and your caesarean section or perineal wound is healed.
Start building exercise with low-impact exercise before gradually building endurance, strength and intensity:
You can start to build your exercise programme by:
Discover more about returning to exercise in the video below and learn more about your body after birth here.