Try Mommy yoga to strengthen your pelvis floor and core after birth
What do we do in a Mommy Yoga class?
After giving birth, it is very common to experience diminished sexual sensation and/or leakage of urine after a sneeze or a hearty laughter. In a Mommy postpartum yoga class we will do strengthening exercises for pelvic floor, back muscles and abdomen in combination with yoga postures. Very specific contractions of the pelvic floor muscles will help correct incontinence. Yoga postures and postural exercises together with your breathe will, step-by- step, stabilize and strengthen your abdominal and pelvic floor muscles and help you restore body sensation. The class contains specific breathing exercises and sounds that are partially combined with exercises to open the chest, relax the shoulders and widen the back. This is especially helpful when breastfeeding or bottle-feeding as many new moms experience neck and shoulder pain as a result of many hours in a hunched-over position. The Mommy yoga class will include deep relaxation and meditation exercises at the end. The first yoga session will contain less yoga exercises and we will focus more on pelvic floor anatomy and breathing exercises. At the beginning it is important that you feel the work in the correct muscles. We work on strength, stamina and speed.
Which muscles does the pelvic floor consist of and how do you find them?
Questions which will be answered during the course. With your body recovering from labor and additional fatigue from caring for your newborn you will probably notice a shift in endurance level. You might even notice that running up the stairs isn’t as easy as it was a year ago. This course combined with static and dynamic yoga postures will get you back on track. For best results I recommend you do some of the learned exercises daily and go for quick walks as well. During the class you will get all the right tools to practice the pelvic floor exercises as part of your daily routine. You will notice great improvement in a very short time! It may take a few weeks, but regular practice will bring better and faster results. Once you’ve learned how, you can contract your pelvic muscles anywhere, for example when you’re in a queue, sitting in the car or watching TV at home.
Who can participate?
The standard recommendation is to wait for six weeks after a vaginal birth, and eight weeks after a cesarean birth. In order for you to focus on yourself make sure your newborn is well taken care of at home. Make sure to ask your doctor before starting any abdominal work! It is very important to strengthen your pelvic floor before starting abdominal work as you otherwise create too much pressure in the abdominal and pelvic region. This might lead to a common postpartum abdominal condition called “Diastasis Recti”, which is gap in between your right and left abdominal wall muscles and to avoid that, strengthening of pelvic muscles is more important for new moms.