Brittany Mahomes Urges Moms to Take Care of Their Pelvic Floor After Breaking Her Back

Here’s a step-by-step guide for pelvic floor exercises for women post-birth:

  • Identify the Pelvic Floor Muscles:
    • Sit or lie down comfortably.
    • Focus on the muscles around your vagina and anus.
    • Imagine stopping the flow of urine or preventing gas from escaping. The muscles you use for this are your pelvic floor muscles.
  • Practice Contracting and Relaxing:
    • Tighten your pelvic floor muscles (squeeze and lift) for about 5 seconds.
    • Relax the muscles for 5 seconds.
    • Repeat this contraction and relaxation cycle 10-15 times.
  • Gradually Increase Duration:
    • As your strength improves, gradually increase the duration of the contractions up to 10 seconds.
    • Continue to relax for 5 seconds between contractions.
  • Repeat Throughout the Day:
    • Aim for at least three sets of exercises per day.
    • You can do these exercises discreetly while sitting, standing, or lying down.
  • Maintain a Consistent Routine:
    • Like any exercise routine, consistency is key. Perform pelvic floor exercises regularly for optimal results.
  • Incorporate Quick Contractions:
    • Practice quick, strong contractions of the pelvic floor muscles.
    • Contract and lift the muscles as quickly as possible and then relax.
    • Do 10-15 quick contractions in a row.
  • Pay Attention to Breathing:
    • Breathe normally during pelvic floor exercises. Avoid holding your breath.
  • Avoid Overexertion:
    • Be mindful not to overstrain your muscles. If you experience pain or discomfort, consult with a healthcare professional.
  • Include Pelvic Tilt Exercises:
    • Perform pelvic tilts to engage and strengthen the entire pelvic region.
    • Lie on your back with knees bent, feet flat on the floor. Tighten your pelvic floor muscles and lift your hips slightly off the ground.
  • Seek Professional Guidance:
    • If you’re uncertain about whether you’re doing the exercises correctly or if you have specific concerns, consider consulting a healthcare provider or a pelvic health physiotherapist.

Consistency and patience are crucial when it comes to strengthening the pelvic floor muscles. It’s important to note that individual experiences may vary, and consulting with a healthcare professional can provide personalized advice based on your specific situation.

Bri Lamm
Bri Lamm
Bri Lamm is the Editor of An outgoing introvert with a heart that beats for adventure, she lives to serve the Lord, experience the world, and eat macaroni and cheese all while capturing life’s greatest moments on one of her favorite cameras. Follow her on Facebook.

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