Postnatal recovery: what you should know about pelvic floor training

Childbirth can place considerable strain on your body and especially your pelvic floor. Yet many women underestimate how important postnatal recovery is for their pelvic floor health or do not receive sufficient information. We are putting that right and explaining when you can begin pelvic floor training after completing the postnatal recovery programme led by your midwife.

Postnatal recovery is the targeted process of supporting your body after childbirth through pelvic floor, abdominal and back training. During this phase, your body can recover from the physical changes of pregnancy and childbirth.

During pregnancy, the pelvic floor muscles are weakened by the weight of the growing baby, the effects of hormones and the stretching and trauma of vaginal delivery. Doctors strongly recommend training the pelvic floor muscles during pregnancy and after childbirth to strengthen the muscles again. This promotes recovery, prevents and treats urinary incontinence, and prevents the development of future pelvic floor problems or pain [1].

One study found that mothers had not expected many of the symptoms they experienced after childbirth and were disappointed by the lack of support from institutions such as hospitals. Both mothers and doctors agreed that preparation during the period before birth can be beneficial for recovery after childbirth [2].

The timely identification and treatment of physical and psychological problems can have a positive effect on health, while a lack of access to effective treatments or healthcare services can lead to long-term health problems. If women do not know what is and is not normal after childbirth, they may suffer in silence. This can lead to chronic health problems that would be preventable with the right treatment [4]. It is therefore all the more important to find the right partners for your health at an early stage, such as MyPelvi as a specialist for your pelvic floor.

During postnatal recovery, you perform targeted exercises designed to strengthen your pelvic floor as well as your abdominal and back muscles again. These exercises often include breathing techniques, contraction exercises and controlled movements tailored to your body's individual needs after childbirth.

Incidentally, MyPelvi pelvic floor training is an excellent way to complement your postnatal recovery, as it supports the tissue after you have completed your postnatal recovery programme.

Using magnetic waves that trigger up to 25.000 muscle contractions per session, your pelvic floor is strengthened from within. This allows you to reach muscle layers that are often neglected during conventional pelvic floor training.

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By the way, when we say “without effort”, we mean it, because we know that you do not have much time as a mum. You can simply sit down on the chair in your everyday clothes and enjoy the 22-minute break.

Yoga, Pilates, and swimming can also strengthen the muscles of your core and pelvic floor. However, we recommend seeing these methods as a complement to postnatal recovery, since they only strengthen your pelvic floor to a limited extent.

For many women, the period after childbirth involves sleep deprivation, breastfeeding and integrating a new family member. During this time, challenges include pain, nausea or vomiting, dizziness, chills, maintaining personal hygiene and much more. Medical societies agree that postnatal recovery takes at least six weeks, but it can also take considerably longer. However, there is no consensus on the duration of recovery, which is why you should always seek medical advice and listen to your body [4].

You can start gentle postnatal recovery exercises around 6–8 weeks after giving birth. However, if you had a caesarean section or experienced complications, you should consult your doctors first.

A gentle start is the key to effective postnatal recovery that strengthens your body without overloading it. You can increase the training intensity over time. Our MyPelvi specialists will support you in finding the optimal level of exertion for you.

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Our pelvic floor experts recommend that you begin MyPelvi training 3–4 months after giving birth. This will help you achieve the best results! Postnatal recovery itself begins as early as 6–8 weeks after giving birth.

After this period, it can become more difficult to restore the muscles fully. But do not worry! Even if you start later, you can still achieve significant improvements. Do not forget: Your body is a marvel, enormously adaptable and always benefits from targeted exercises.

It is never too late for postnatal recovery! Even years after giving birth, targeted exercises and pelvic floor training with the MyPelvi chair can help your body regain fitness and strengthen the pelvic floor. Nevertheless, keep your expectations realistic and be patient. The earlier and more regularly you start, the more effective the training will be.

If you do postnatal recovery exercises every day, 10–15 minutes are enough to make progress. If you choose effective pelvic floor training with MyPelvi, you do not have to attend a training session every day.

MyPelvi training sessions last 22 minutes and, due to their intensity, are generally not carried out daily.

Based on various studies, it was found that pelvic floor training should last at least 8 weeks to achieve results [5]. You will find out how many sessions and what time period are ideal for you at your trial session:

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Postnatal recovery is more than just a trend – it is essential for your well-being after childbirth. Prevent pelvic floor pain and incontinence and start as early as possible, but no earlier than 6 weeks after childbirth. Listen to your body and give yourself the time you need, or seek advice from the MyPelvi experts at your preferred location.

Learn the right technique with guidance — free of charge at your MyPelvi studio.