Jessica Ennis-Hill doing a plank workout

How soon after birth can you get back to your pelvic floor exercises?

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Getting your pelvic floor strength back after having your baby is incredibly important, but how soon should you start your pelvic floor exercises? We ask Jess’s postnatal physio, Claire Merrett, to reveal all…

 

“If you feel up to it, you can get started 24 hours after your baby is born. You’ll see the exercises we recommend at this point in the Postnatal programme of the Jennis app in the Stage 1 section – pelvic floor holds and pelvic floor rapid holds on a Swiss ball.

 

Warning: it will feel tender, so start gently and be kind to yourself. “At this point, your pelvic floor will be stretched and there may be some bruising,” says Claire.

 

“If you have stitches too, it could feel quite numb and uncomfortable. But starting the exercises as soon as 24 hours after the birth can relieve the numbness and aid the healing process.

 

“Never push yourself past your pain limits and don’t worry if you can’t do much at first. As your body recovers, you’ll be able to gradually build up the number of reps and how long you hold for.”

 

 

Find out more about the Jennis Postnatal programme

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