Nikki is a women’s health and fitness coach specialising in pelvic floor rehab and health using Hypopressives. After experiencing her own pelvic floor issues, Nikki found Hypopressives to be a holistic method that transformed her life. She co-founded UK Hypopressives and offers training for health and Fitness professionals, advocating for holistic approaches to pelvic floor dysfunction. Here Nikki shares three ways you can future proof your FOOF as part of your healthy parent journey.
Welcoming a new life into the world is a miraculous experience, but it also brings significant changes to a woman’s body. Postnatal recovery is a critical period that requires proper attention and care, particularly when it comes to pelvic floor health. Even if a woman experiences no immediate symptoms after childbirth, embarking on a structured pelvic floor rehabilitation program is crucial. This is where Hypopressives and other specialised exercises come into play, providing long-term benefits that extend far beyond the postpartum period.
Why Pelvic Floor Rehab is Important
1. Healing Takes Time
The body undergoes immense changes during pregnancy and childbirth, and healing can take three to five years. This lengthy recovery period underscores the need for a well-designed rehabilitation plan to speed up healing and ensure the body can handle future pregnancies without exacerbating any issues.
2. Preventing Future Problems
Pelvic floor rehabilitation is not just about addressing current symptoms but also about preventing future issues. Without proper care, problems like prolapse, incontinence, and pelvic pain can worsen over time, especially as women age and go through menopause. A proactive approach to pelvic floor health helps maintain long-term well-being.
3. Benefits of Hypopressives
Hypopressives are a revolutionary method that can significantly enhance pelvic floor health. These exercises help improve posture, improve pelvic floor function, and strengthen the deep core muscles, which support the pelvic floor. Incorporating Hypopressives into a rehabilitation program can prevent symptoms of prolapse and other pelvic floor dysfunction, ensuring better health as women age.
3 Tips You Can Do at Home
- Hypopressive Exercises
Hypopressives involve specific breathing techniques and postures that create a vacuum effect in the abdomen, lifting and toning the pelvic floor muscles. Here’s a simple exercise to get started:
- Lay on the floor in a relaxed position, place your hands gently on your ribcage.
- Inhale for 2 seconds and feel your ribcage moving laterally into your hands.
- Exhale gently for 4 seconds returning the ribcage to your start position.
- Every time you inhale aim to stretch your ribs further.
- Repeat this exercise for 5 minutes each day to see gradual improvements.
2. Perineal Scar Release
If you have any perineal scars from childbirth, gentle massage can help improve tissue flexibility and reduce discomfort. Here’s how to perform a perineal scar massage:
- Wash your hands thoroughly and use a natural oil, such as coconut or olive oil.
- Find a comfortable position, either sitting or lying down.
- Gently massage the scar tissue using circular motions, applying light pressure.
- Continue this for about five minutes daily, gradually increasing pressure as the tissue becomes more pliable.
3. Gradual Return to Exercise
Returning to regular exercise should be a staged process to ensure your pelvic floor is not overwhelmed. Begin with low-impact activities and gradually increase intensity:
- Start with gentle activities like walking, swimming, or yoga, focusing on movements that you do in daily life. A gentle mobility routine is great for blasting away unwanted tension.
- Start with body weight exercises and use bands when ready to increase resistance.
- Avoid high-impact exercises, like running or heavy lifting, until your pelvic floor has regained sufficient function and stability.
Final thoughts:
Pelvic floor rehabilitation is a vital aspect of postnatal recovery that should not be overlooked. By integrating Hypopressives, perineal scar release, and a gradual return to exercise into your daily routine, you can significantly enhance it, prevent future issues, and ensure a smoother recovery process. Remember, taking care of your pelvic floor now sets the foundation for long-term well-being, allowing you to enjoy a healthy, active life as you age.
For more detailed guidance on postnatal recovery and pelvic floor health, download my free eBook