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Physical Therapy in Massapequa

Postpartum Muscle Strengthening

After giving birth to a new baby, mothers are given the task of not only adapting to a new addition and altering their lifestyles but also to her own body. During pregnancy, a woman’s body is accommodating to the needs of the unborn baby; constantly changing and evolving as well as being privy to rapid hormonal fluctuations. As a result of carrying a child as well as the physically taxing task of giving birth, the pelvic floor is weakened and stretched, which results in less support of the abdominal organs. A few weeks after childbirth, mothers can perform simple exercises to strengthen muscles and progressively return their bodies to normal.

Essential components of a postpartum exercise routine are abdominal and pelvic floor strengthening exercises. Though the uterus returns to normal size within six weeks after birth, these are the areas of the body that are heavily influenced and traumatized during childbirth and need additional attention to restore them to their previous state. Here are some effective exercises designed specifically to promote the strengthening of these muscles:

1. While lying flat, assure you’re completely flat by pressing the small of your back to the floor and hold for five seconds. Don’t forget to keep breathing!

2. The straight curl up is another useful postpartum exercise. Start by laying on the ground with your feet flat on the floor. Then, reach toward the knees and lift your shoulders off the floor; during each motion pause and slowly return to the starting position.

3. The diagonal curl up should be done while you are lying flat with knees flexed and feet flat on the ground. To complete the exercise, diagonally reach across your body reaching right hand to left knee and back to resting position. Then repeat but reach left arm to right knee, continue to alternate and do repetition sets at a comfortable and slightly challenging pace.