Top 5 Exercises to Strengthen Your Pelvic Floor After Delivery (Elite Advance Physiotherapy & Women’s Clinic, Chennai)

Pregnancy and childbirth put immense pressure on your pelvic floor muscles—the muscles that support your bladder, uterus, and bowel. After delivery, these muscles can weaken, leading to issues that affect daily life and confidence. Strengthening the pelvic floor is essential for restoring core stability and improving overall postnatal health.

Why is Pelvic Floor Recovery Important After Delivery?

Without proper recovery, weakened pelvic floor muscles can contribute to:

✔ Urinary leakage
✔ Pelvic organ prolapse
✔ Lower back pain

Signs of Pelvic Floor Weakness

You may need pelvic floor rehabilitation if you experience:

✔ Urinary leakage when coughing, sneezing, or laughing
✔ A dragging or heavy sensation in the pelvic area
✔ Pain during intimacy
✔ Lower back discomfort

If these symptoms persist, consult a women’s health physiotherapist in Chennai for expert guidance.

Top 5 Safe & Effective Pelvic Floor Exercises After Delivery

1. Kegel Exercises

Sit or lie comfortably.
Tighten your pelvic muscles (like stopping urine flow).
Hold for 5 seconds; relax for 5 seconds.
Repeat 10 times, 2–3 sessions daily.

2. Bridge Pose with Pelvic Floor Activation

Lie on your back, knees bent.
Lift hips gently while engaging the pelvic floor.
Hold for 3–5 seconds; lower slowly.

3. Heel Slides

Lie on your back, knees bent.
Slide one heel forward; return to starting position.
Repeat alternately.

4. Deep Breathing with Pelvic Engagement

Inhale deeply; relax pelvic floor.
Exhale slowly while gently tightening it.
Repeat for 5–10 breaths.

5. Modified Squats

Stand with feet hip‑width apart.
Lower into a squat while activating pelvic muscles.
Return to standing with control.

How Physiotherapy Helps Postnatal Recovery

At Elite Advance Physiotherapy & Women’s Clinic, Chennai, we provide specialized postnatal programs that support:

✔ Pelvic floor strengthening
✔ Diastasis recti recovery
✔ Back pain relief

We use safe, evidence‑based techniques so new mothers regain strength and confidence safely.

When to Seek Professional Help

✔ Persistent urinary leakage
✔ Heaviness in the pelvis
✔ Pain affecting daily activities

Don’t wait. Early intervention ensures faster recovery.

📍 Visit Elite Advance Physiotherapy – Your Trusted Women’s Health Partner in Chennai

Address: 83, Medavakkam Main Rd, Arulmurugan Nagar Extention, Thiruvalluvar Nagar, Keelkattalai, Chennai, Tamil Nadu 600117
Phone / WhatsApp: +91 86103 11521

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Frequently Asked Questions (FAQ) – Pelvic Floor Exercises After Delivery

1. Why is pelvic floor recovery important after childbirth?

Pregnancy and delivery can weaken the muscles that support your bladder, uterus, and bowel. Strengthening them helps prevent urinary leakage, pelvic organ prolapse, and back pain.

2. How long after delivery can I start pelvic floor exercises?

Gentle pelvic floor activation (like Kegels) is often safe within a few days after a normal delivery—always get clearance from your doctor or physiotherapist.

3. What are the signs of a weak pelvic floor?

Leakage when coughing or laughing, heaviness in the pelvis, back pain, and pain during intimacy are common warning signs.

4. Are Kegel exercises enough for recovery?

Kegels are a great start, but combining them with bridges, squats, breathing, and guided physiotherapy delivers better results.

5. When should I see a physiotherapist?

If leakage, heaviness, or pain continues despite home exercises, book a women’s health physiotherapy assessment for personalized care.

Elite Advance Physiotherapy – Postnatal Care in Chennai

Address: 83, Medavakkam Main Rd, Arulmurugan Nagar Extention, Thiruvalluvar Nagar, Keelkattalai, Chennai – 600117
Phone / WhatsApp: +91 86103 11521
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Tags: physiocare painmanage backpain wellness