What Happens Inside Your Body During Pelvic Floor Recovery #anatomy #postpartum

What Happens Inside Your Body During Pelvic Floor Recovery #anatomy #postpartum

🌸 PELVIC FLOOR REPAIR WORKOUT — Safe Home
Exercises After Pregnancy!

See EXACTLY what happens inside your body
with each move — anatomy visuals included.

✅ THIS ROUTINE HELPS WITH:
• 🌸 Pelvic floor weakness after childbirth
• 🤱 Bladder control & leakage issues
• 💪 Core reconnection postpartum
• 🔄 Internal organ repositioning after birth
• 🩺 Diastasis recti recovery support
• 🧘‍♀️ Lower back pain relief postpartum

📋 PRESCRIPTION:
➡️ Every exercise: 30 Reps × 3 Sets
➡️ Rest 30–45 seconds between sets
➡️ Practice daily or 5× per week
➡️ Best done on a firm mat, lying flat

⏱️ Total time: 10–15 minutes

💡 ANATOMY EXPLAINED — What You're
Actually Training:

🔵 EXERCISE 1 — PELVIC TILT
• Muscles: Transverse abdominis +
pelvic floor levator ani
• What it does: Repositions the uterus
& bladder back into alignment
• Tip: Flatten your lower back INTO
the mat before tilting

🔵 EXERCISE 2 — KNEE RAISE / LEG LIFT
• Muscles: Hip flexors + deep core +
pelvic floor
• What it does: Strengthens the pelvic
floor under load — rebuilds
functional strength
• Tip: Engage your pelvic floor BEFORE
lifting — squeeze gently upward

🔵 EXERCISE 3 — BRIDGE / HIP LIFT
• Muscles: Gluteus maximus + pelvic
floor + multifidus
• What it does: Lifts and supports
pelvic organs, reduces prolapse risk
• Tip: Squeeze glutes AND pelvic floor
together at the top — hold 2 seconds

⚠️ POSTPARTUM SAFETY GUIDE:
• Vaginal birth: Begin gentle pelvic
floor work from 6 weeks with
doctor clearance
• C-section: Wait 8–12 weeks minimum
before floor-based core work
• STOP if you feel: pelvic heaviness,
pressure, pain, or leaking increases
• Do NOT hold your breath — exhale
on every effort
• If you have prolapse symptoms,
get pelvic physio clearance first

🩺 WHY THIS MATTERS:
During pregnancy, the pelvic floor
supports up to 6kg of baby, placenta
& fluid. After birth, these muscles
are stretched and weakened. Without
targeted rehab, this leads to:
• Bladder leakage (stress incontinence)
• Pelvic organ prolapse
• Lower back and hip pain
• Reduced core stability

These 3 exercises progressively reload
the pelvic floor — safely rebuilding
strength from the inside out.

🔔 Follow for daily postpartum-safe
workouts — gentle, effective,
science-backed!

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📋 Complete Pelvic Floor Guide

🎯 Exercise Anatomy Breakdown:

✅ Pelvic Tilt → Transverse abs + levator ani
→ Realigns uterus & bladder
✅ Knee Raise → Hip flexors + deep pelvic floor
→ Rebuilds functional floor strength
✅ Hip Bridge → Glutes + pelvic floor + multifidus
→ Lifts pelvic organs, reduces prolapse risk

📅 PRESCRIPTION:

30 reps × 3 sets | Rest 30–45 sec between sets
Daily or 5×/week = results in 4–6 weeks

⚠️ WHEN TO START:
• Vaginal birth → 6 weeks with doctor OK
• C-section → 8–12 weeks minimum

💡 KEY CUES:
• SQUEEZE pelvic floor UP before each rep
• EXHALE on the effort — never hold breath
• HOLD 2 seconds at top of bridge
• STOP if you feel pressure or heaviness

🩺 Signs you need a pelvic physio:
• Leaking when coughing/sneezing/jumping
• Feeling of heaviness or bulge inside
• Pain during exercise or intercourse

💬 How many weeks postpartum are you?
Drop it below 👇 We are all here

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