8-Minute Postpartum Pelvic Floor Exercises To Do Daily (Postnatal Pelvic Floor Recovery)
Today we are doing an 8-minute postpartum pelvic floor exercises to heal your pelvic floor! It's great for right after birth and to use life-long. If you don't use it you lose it! These will help you control your bladder and stop leaking a little when you sneeze, laugh or jump. It can help control passing gas, shrink your uterus back, bring blood flow and increase healing. Unless you had a complication, it's likely you can start gentle pelvic floor contractions after your birth and then increase strength as you heal. Of course always check with your own provider.
You will want to avoid pelvic floor contractions if you have a hypertonic pelvic floor (tight pelvic floor): • 9 SYMPTOMS of Tight Pe...
You can do these stretches if you have a tight pelvic floor: • Pelvic Floor Stretches...
If you have diastasis recti or you are newly postpartum (12 weeks) then try videos from this playlist: kzread.info/head/PLR...
Or if you are't sure what video to start with and you just want step-by-step daily instructions you can start my 30-day core healing program. You get a new 10-min core healing video daily for 30 days. pregnancyandpostpartumtv.thin...
C-Section Recovery Playlist: kzread.info/head/PLR...
How to engage your core: • How to engage your cor...
How to breath during exercise:
Diastasis Recti Healing Guide: bit.ly/3fSE4lO
Post Pregnancy Weight Loss Course (includes 4 meal plans by Dietitian): bit.ly/2mjlsF5
Guide to postpartum weight loss while increasing breastmilk supply: bit.ly/3gST0C9
Postpartum Monthly Workout Plan: bit.ly/2zZxQkI
Foods to increase milk supply: bit.ly/37nnoBy
Some other videos you may enjoy:
15 minute postpartum workout: • 15 Minute Postpartum W...
After c-section exercises: • After C-Section Exerci...
Postnatal Pilates and Core Healing: • Postnatal Pilates with...
Diastasis Recti Exercises Playlist: kzread.info?list...
Diaphragmatic Breathing Video: • Diastasis Recti Breath...
How to engage your core correctly: • How to engage your cor...
Check with your doctor before starting this or any exercise routine. Wait until you get clearance (usually 4-6 weeks or 6-8 weeks after a c-section). Don't do anything that feels painful or unsafe. Don't do any movement that causes you pain, discomfort or doming of your stomach. You are responsible for your own safety. Full disclaimer at the bottom.
Jessica Pumple is a registered dietitian, and pre & postnatal fitness instructor and certified pregnancy and postpartum core exercise specialist (CPES). She helps pregnant women stay fit, have healthy babies, and easier labors. She helps new moms with postpartum recovery, to heal and strengthen their core and lose the baby weight.
If you enjoy our content subscribe to our channel, hit the bell button, leave a comment and share with your friends so I can make you more of the videos you enjoy!
Disclaimer: This is general postnatal fitness only. Please check with your doctor or health care provider to see if this video is safe for you. You are responsible for your own safety. Don’t do anything that feels unsafe for you or baby. Stop if you have any pain or discomfort, bleeding, chest pain or shortness of breath, dizziness or if you feel unwell. P&P Health Inc., Pregnancy and Postpartum TV and Jessica Pumple are not liable in any way for any injury, loss, damages, costs or expenses suffered by you in relation to this video or its content.
Music: Epidemic Sound
Copyright 2022 P&P Health Inc. All rights reserved
#postpartumpelvicfloor #pelvicfloorexercises #postpartumrecovery
Пікірлер: 78
Thank you for this! I am finally able to do jumping jacks again after a few weeks of consistently doing this video
Thank you Jessica! Keep going, you are amazing
This workout has carried me through my postpartum journey and my diastasis is healing perfectly. Thank you ❤️
@HouseofMone
6 ай бұрын
How soon did you start? I am 5 days pp
Almost 3 yrs postpartum and i sill l9ve this workout ❤ ty girl
Thank you very much 😊
where is that mat from?? love it!! and great video thank you!
So helpful! Thank you!!
Very interesting one.
This was so needed! 😅
Would you be able to re-attach the 10min healing core video daily for 30 days please? It leads to a "site cannot be reached".
If I’m having a c-section when should I start doing my pelvic floor exercises?
is this ok for hypertonic pelvic floor?
Love love love this i did this all whole laying on the couch eith my new baby on my chest. 👌🏽 i will be doing this everyday maybe even twice a day.
Thank you!
@PregnancyandPostpartumTV
2 жыл бұрын
You are so welcome 💞
If I could only sit like you do lol😅
Hi, can I do these exercices during the first weeks after birth? My pelvic floor is causing me a lot of pain so that I have difficulties to stand longer than 10'....
How can I know this exercise will working for me! I mean how long it will take to make tight Virginia?
From which day after normal delivery this can be started
Can I do these when I feel ready directly after birth?
Hiya I’m having trouble laying on my back due to my pelvis I can feel it move when I’m on my back
Dear, I am a new mother, 8 months postpartum. There are many categories of your videos. How to practice which video to train on? I want to train in the order of the videos. Please share the sequence video to me, thank you.
Down there is shaking feeling😂
How soon after birth can you start this?
What if I get sharp pain in my SI joint when I do these exercises?
I never understood the exhale while squeezing (sucking in a blueberry) kegel exercise hold . If anything my reflex is to do the opposite and inhale while squeezing. Are we supposed to hold our breath while squeezing the hold? Why?
@caitlingouletmusic
Жыл бұрын
This is an interesting question. As a professional singer, I’ve been taught to push the pelvic floor down while singing (exhaling), but curious to see what she says, maybe it depends on the activity and objective.
@hammy572
Жыл бұрын
The reason is that your diaphragm contracts when you exhale so everything is "smaller" there fore leas pressure on the pelvic floor. You want to basically relax the pelvic floor while inhaling because of the greater amount of pressure on it.
@Alixir1228
8 күн бұрын
You always exhale when you're flexing a muscle/doing the active exercise. This is for literally every workout.
I have a question, I dont know if you can help, but I started having pain in my right leg and lots of spider veins. I feel like its coming from the big vein near my pelvis. (On the right) I feel like my right side is more lower when I stand too much. Is there something I can do so I dont feel heaviness down there and also for my leg to not hurt so much? Thank you! * Im in my second trimester
@MissLoveClub
10 ай бұрын
Crazy, I had something similar during my pregnancy. Turns out my womb was lopsided more to my left side and that was causing me a lot of pain and it almost felt like a pinched nerve in my lower back on the left side.
@butterflyjessica1
9 ай бұрын
@@MissLoveClub Really? How did they diagnose you? I think what I have is Vulvar varicosities and down to my right leg….
So we're not supposed to suck our belly button in while exhaling, and contract the but?
Hello my name is rani and i am from india Can I do this exercise I had a C section 5 months ago?❤
Hi Jessica, It Mehala from Coimbatore, Tamil Nadu. I am your biggest follower, you are amazing, I follow your videos from 2and trimesters. Now am doing postpartum workout, actually I have tried VBAC. I had a active labour, but unfortunately Emergency c sec due to MSL. I had too much depression, but now am overcoming and start exercising. I relax myself, Thank you so much. Can you explain why its happened? Why my baby poop in womb?
@sumachandana
2 жыл бұрын
What is the gap between first and second baby? Please give me information I too thinking about it
@meryemyummy1759
Жыл бұрын
What is MSL if you don't mind?
@subharamesh8902
Жыл бұрын
@@meryemyummy1759meconium stained liquor
Can I do this while being pregnant? I’m 7 weeks now and I want to strengthen my pelvic floor and deep core
I did not realize how weak mine was!
@meryemyummy1759
Жыл бұрын
Oh, I'm still weak even if it is 9 weeks after delivery.
@vm0157
Жыл бұрын
@@meryemyummy1759wait so that’s normal ? I’m one month pp and starting to worry because I pee myself when running or jumping
@subhashini8283
Жыл бұрын
@@vm0157i am 9 weeks pp and i have the same problem. I thought only i am going facing such things.
I’m confused
I had confusion in 1 second hold in and 1 second release. I couldn't breath that fast. Is it ok to hold and release with normal breath? And also tell me can we extend the repetitions?
@naomidenisepinedaspirit-bo7955
Жыл бұрын
Yes Start where you are Not over exerting yourself Be consistent
🫐🫐🫐🌪
This was very odd, exhale while pulling in and then inhale with the release. I was confused the whole time trying to not inhale while pulling in.
@SavedByHisGrace2011
Жыл бұрын
Me too😅
@tamibailey8034
Жыл бұрын
I think that's how it works though, if you are inhaling while doing these you end up holding your breath and not engaging the right muscles! Though yes it is confusing lol
@daughteroftheking4301
Жыл бұрын
Same.
@nadinembu3654
Жыл бұрын
I felt the same way too and did the same thing
@josephineclarkeofficial2806
Жыл бұрын
That’s the correct way to breathe. Look up breathing exercises to help better understand
Should we do this for a month ? Or is it too long ? ✨
@stevenbrodie404
Жыл бұрын
No, just 8 minutes
@anuraa95
Жыл бұрын
@@stevenbrodie404 lmao
@Chicken33359
Жыл бұрын
@@stevenbrodie404 Steven why are you here lmao
@naomidenisepinedaspirit-bo7955
Жыл бұрын
@@Chicken33359 XDDD
@Alixir1228
8 күн бұрын
@@Chicken33359we needed a dad joke to lighten the mood, of course!
Instructions are a bit confusing …
I’m a 15 year old no where near having kids but I’m here cause I’m researching for my fanfiction
@Alixir1228
8 күн бұрын
Good for you?
@reapingbennefits
8 күн бұрын
@@Alixir1228 thank you
8k no 700 8