{"id":2009,"date":"2021-07-21T13:05:27","date_gmt":"2021-07-21T13:05:27","guid":{"rendered":"https:\/\/cms.mutusystem.com\/en-uk\/?p=2009"},"modified":"2025-03-21T11:02:15","modified_gmt":"2025-03-21T11:02:15","slug":"how-to-do-pelvic-floor-exercises","status":"publish","type":"post","link":"https:\/\/mutusystem.com\/en-uk\/pelvic-floor\/how-to-do-pelvic-floor-exercises\/","title":{"rendered":"Top 7 Best Pelvic Floor Exercises To Do Postpartum"},"content":{"rendered":"\n<p><strong>We&#8217;ve picked 7 of our best postpartum pelvic floor exercises to gently reengage your core and improve your pelvic floor health whilst avoiding over tightness.<\/strong><\/p>\n\n\n\n<p>From Triangle Pose, Heel Drops, Cat\/Swan and Mini-Squats &#8211; through to the Lamp Post Pee, Shoulder Taps, and the One Leg Hip Lift &#8211; these exercises have been hand picked on their suitability for moms at any stage of their recovery journey.  Start incorporating them into your postpartum exercise today!<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe title=\"5 Pelvic Floor Exercises that are better than Kegels\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/N5-3B7RcGt0?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Before you start<\/h3>\n\n\n\n<p><strong>Before getting started, it\u2019s important to remember that there\u2019s a lot more to pelvic floor training than squeeze, squeeze, squeeze.&nbsp;<\/strong><\/p>\n\n\n\n<p>There\u2019s a complex network of pelvic floor muscles, ligaments, and tendons down there.&nbsp; <\/p>\n\n\n\n<p>And whilst awareness of this region of our bodies is growing there\u2019s still a lot of confusion about the best exercises and how to do them correctly. The result? <\/p>\n\n\n\n<p>Many moms forget completely, or overdo it and get it wrong. Well we\u2019ve got you.<\/p>\n\n\n\n<p>Simply read each exercises instructions, then try them out yourselves!<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><a href=\"https:\/\/mutusystem.com\/en-uk\/tena\/\"><img fetchpriority=\"high\" decoding=\"async\" width=\"1020\" height=\"387\" src=\"https:\/\/mutusystem.com\/en-uk\/wp-content\/uploads\/sites\/3\/2024\/06\/MUTUXTENA_TRIALCTA.png\" alt=\"\" class=\"wp-image-5821\" srcset=\"https:\/\/mutusystem.com\/en-uk\/wp-content\/uploads\/sites\/3\/2024\/06\/MUTUXTENA_TRIALCTA.png 1020w, https:\/\/mutusystem.com\/en-uk\/wp-content\/uploads\/sites\/3\/2024\/06\/MUTUXTENA_TRIALCTA-500x190.png 500w, https:\/\/mutusystem.com\/en-uk\/wp-content\/uploads\/sites\/3\/2024\/06\/MUTUXTENA_TRIALCTA-768x291.png 768w\" sizes=\"(max-width: 1020px) 100vw, 1020px\" \/><\/a><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">Make a Triangle (Triangle Pose)<\/h2>\n\n\n\n<p>Excellent for stretching and strengthening the legs, hips, and sides of the torso. This stretch is great for helping improve balance and flexibility.<\/p>\n\n\n\n<p><strong>Here&#8217;s how to do a triangle pose:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Stand with your legs wide and straight. Your right foot is pointing away from you. Your left is slightly turned in.<\/li>\n\n\n\n<li>Arms outstretched, lean to the right, and then bend down to the right with your left arm straight up in the air. Try not to lean forward or back.<\/li>\n\n\n\n<li>And breath nice and easily. Only look up if it feels comfortable.<\/li>\n\n\n\n<li>Come back to standing. Now switch to the other side.<\/li>\n\n\n\n<li>Left foot points out, right foot slightly in<\/li>\n\n\n\n<li>Shift to the right and drop down into a side bend. Don\u2019t lean forward or back.<\/li>\n\n\n\n<li>And look ahead or up to your outstretched arm<\/li>\n\n\n\n<li>Hold and then come back to standing<\/li>\n\n\n\n<li>Arms down and foot back to the front<\/li>\n<\/ul>\n\n\n\n<p>Nice work!<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe title=\"Postpartum stretches from MUTU System #postpartumjourney #stretching\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/GDM__2NS4bI?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">Heel Drop<\/h2>\n\n\n\n<p>This exercise will help you increase core strength, engage your pelvic floor and target your deep abdominal muscles.<\/p>\n\n\n\n<p><strong>Here&#8217;s how to do a heel drop:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Lie on your back on the mat.<\/li>\n\n\n\n<li>Place a pillow under your upper shoulders and head, allowing your ribs to settle down towards the floor.<\/li>\n\n\n\n<li>Bend your knees and keep your feet flat on the floor.<\/li>\n\n\n\n<li>Bring your knees in toward your chest so they&#8217;re resting at 90 degrees, ensuring there&#8217;s no strain to hold them there.<\/li>\n\n\n\n<li>Exhale as you draw your abs inwards and slowly drop one heel to touch the floor, resting it there as you inhale.<\/li>\n\n\n\n<li>Exhale again as you bring the heel back up.<\/li>\n\n\n\n<li>Breathe into the back of your ribcage.<\/li>\n\n\n\n<li>Repeat the process for the other heel, exhaling as you engage and drop, inhaling as you rest.<\/li>\n\n\n\n<li>Continue moving slowly with your breath, exhaling to engage and inhaling to relax.<\/li>\n\n\n\n<li>Your lower abdomen should gently draw in as you exhale and engage. If it bulges outwards, stop, regather, and try again.<\/li>\n\n\n\n<li>Always inhale and relax as you rest, and exhale while engaging your core and pelvic floor as you move.<\/li>\n\n\n\n<li>Keep going in time with your own breath.<\/li>\n\n\n\n<li>Do one more on each leg, exhaling to engage and drop the heel to the floor, then inhaling to rest.<\/li>\n\n\n\n<li>Finally, drop one foot to the floor, and then the other, and rest.<\/li>\n<\/ul>\n\n\n\n<p>Great job.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Cat To Swan<\/h2>\n\n\n\n<p>This one&#8217;s great for improving spinal flexibility, strengthening the back muscles, and promoting core engagement. Remember to perform it mindfully, focusing on your breath and maintaining proper form throughout the movement.<\/p>\n\n\n\n<p><strong>Here&#8217;s how to do the cat to swan:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Start in a tabletop position with hands under shoulders and knees under hips, resembling a neutral spine.<\/li>\n\n\n\n<li>Begin with the Cat-Cow stretch:\n<ul class=\"wp-block-list\">\n<li>Inhale, arch your back (Cow), lifting head and tailbone.<\/li>\n\n\n\n<li>Exhale, round your back (Cat), tucking chin to chest.<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li>Return to tabletop after a few rounds.<\/li>\n\n\n\n<li>Transition to Swan:\n<ul class=\"wp-block-list\">\n<li>Extend arms forward, shoulder-width apart, palms down.<\/li>\n\n\n\n<li>Inhale, lift upper body while keeping legs down.<\/li>\n\n\n\n<li>Lengthen through the crown of your head, engaging back muscles.<\/li>\n\n\n\n<li>Hold briefly, feeling a spinal stretch.<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li>Exhale, lower upper body to tabletop position.<\/li>\n\n\n\n<li>Repeat the sequence, flowing between Cat-Cow and Swan for repetitions.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Mini-squat<\/h2>\n\n\n\n<p>Also known as a half squat or shallow squat, this simplified version of a full squat exercise is awesome for working on lower body strength and mobility while being less demanding than a full squat. As your strength and mobility improve, you can gradually work towards performing deeper squats.&nbsp;<\/p>\n\n\n\n<p><strong>Here&#8217;s how to do a mini-squat:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Stand with your feet shoulder-width apart or slightly wider.<\/li>\n\n\n\n<li>Keep your chest up, shoulders back, and your gaze forward.<\/li>\n\n\n\n<li>Begin the movement by bending your knees and hips simultaneously, as if you are sitting back into a chair.<\/li>\n\n\n\n<li>Lower your body down only about halfway or until your thighs are roughly parallel to the ground. You should not go as low as you would in a full squat.<\/li>\n\n\n\n<li>Keep your weight on your heels and your knees tracking in line with your feet. Ensure your knees do not go beyond your toes.<\/li>\n\n\n\n<li>Pause briefly at the bottom of the mini-squat.<\/li>\n\n\n\n<li>Push through your heels to stand back up, straightening your knees and hips to return to the starting position.<\/li>\n\n\n\n<li>Repeat the movement for a prescribed number of repetitions.<\/li>\n<\/ul>\n\n\n\n<p>Superb!<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Lamp Post Pee<\/h2>\n\n\n\n<p>Awesome for strengthening the hip abductor muscles, enhanced balance, improved core engagement and posture improvement.<\/p>\n\n\n\n<p><strong>Here&#8217;s how to do a lamp post pee:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Start in a tabletop position on your hands and knees, with your wrists directly under your shoulders and your knees under your hips.<\/li>\n\n\n\n<li>Engage your core muscles to stabilise your spine.<\/li>\n\n\n\n<li>Lift your left knee off the ground and extend it out to the side, away from your body. This movement should resemble a dog lifting its leg to pee on a lamp post or fire hydrant (lol!)<\/li>\n\n\n\n<li>Hold your left leg in the raised position for a moment, focusing on engaging your hip muscles.<\/li>\n\n\n\n<li>Slowly lower your left knee back to the starting position.<\/li>\n\n\n\n<li>Repeat the same movement on the right side, lifting your right knee out to the side.<\/li>\n\n\n\n<li>Hold for a moment, then lower your right knee back to the starting position.<\/li>\n\n\n\n<li>Continue alternating between the left and right sides for the desired number of repetitions or duration.<\/li>\n<\/ul>\n\n\n\n<p>You&#8217;ve got this!<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">6. Shoulder Taps<\/h2>\n\n\n\n<p>A bodyweight exercise that targets the muscles of the core and shoulders while also engaging the chest, triceps, and upper back.<\/p>\n\n\n\n<p><strong>Here&#8217;s how to do shoulder taps:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Find yourself a trusty chair or cozy couch, something you can lean on. <\/li>\n\n\n\n<li>The further you step your feet away from that chair, the spicier this move gets. So find a level thats comfortable to you.<\/li>\n\n\n\n<li>Now, take a deep mommy breath and make sure those arms are kinda straight, but don&#8217;t go full robot mode and lock them up.<\/li>\n\n\n\n<li>And oh, don&#8217;t forget to check in with your body. No need to tense up in any places.<\/li>\n\n\n\n<li>As you breath out, gently engage your inner core and lift one hand off the chair to give the opposite shoulder a little love tap.<\/li>\n\n\n\n<li>Keep that body steady \u2013 no tipping, swaying, or shaking. Only that hand on the move, while your core plays superhero.<\/li>\n\n\n\n<li>Inhale and gracefully return your hand to its cozy spot on the chair. This is all about slow-mo and control, with your trusty core holding you down.&nbsp;<\/li>\n\n\n\n<li>Now, repeat this beauty for a grand total of 10 reps, alternating those tender taps \u2013 5 on each shoulder, because, you know, balance is key!<\/li>\n<\/ul>\n\n\n\n<p> Nice!<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Staggered Step and Pull<\/h2>\n\n\n\n<p>This last one\u2019s a great way to engage your core while working on stability and posture.<\/p>\n\n\n\n<p><strong>Here&#8217;s how to do the staggered step and pull:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Grab yourself an exercise band or alternatively \u2013 a pair of tights or anything that can give you a gentle pull will do the trick!<\/li>\n\n\n\n<li>Stand strong, one foot stepping forward, and the other gracefully back. Both legs are like supple tree trunks, not totally locked, and your toes pointing straight ahead.<\/li>\n\n\n\n<li>Hold that band or tights right at chest level. But before we dive in, let&#8217;s have a quick chat with our shoulders \u2013 make sure they&#8217;re not trying to creep up towards your ears.<\/li>\n\n\n\n<li>Take a mummy-sized breath in, center yourself, and brace for action. Your band is like your trusted sidekick, held right in front of you. Arms? Straight but not on lockdown \u2013 give &#8217;em a little bend at the elbow<\/li>\n\n\n\n<li>As you breath out, engage your inner core and gently pull the ends of the band apart. Don&#8217;t yank it like you&#8217;re in a tug-of-war with your kiddos \u2013 find that sweet spot where your core naturally kicks in to lend some support. No trembling or wobbles if you can help it \u2013 we&#8217;re all about stability here.<\/li>\n\n\n\n<li>Take a mom-approved inhale, release that engagement, but, keep the band right where it is \u2013 don&#8217;t let it drop.<\/li>\n\n\n\n<li>Now, let&#8217;s repeat this for a cozy set of 5 reps!<\/li>\n<\/ul>\n\n\n\n<p>Great work!<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">How the MUTU programme can help<\/h2>\n\n\n\n<p>Are you tired of constantly worrying about bladder leaks or rushing to the bathroom? <\/p>\n\n\n\n<p>Firstly understand that postpartum bladder leaks are common but treatable. <a href=\"https:\/\/mutusystem.com\/en-uk\/tena\/\">Pelvic floor exercises for bladder control<\/a> can be a game-changer in improving bladder control and reducing the embarrassment and inconvenience of your urinary incontinence.<\/p>\n\n\n\n<p>By strengthening the muscles that support your bladder, you can regain confidence and enjoy a better quality of life. <\/p>\n\n\n\n<p>Whether you\u2019re a new mum or <a href=\"https:\/\/mutusystem.com\/en-uk\/pelvic-floor\/the-effect-of-perimenopause-on-pelvic-floor-health\/\">experiencing perimenopause<\/a>, the MUTU pelvic health recovery programme recommended by TENA helps you fix the problem, not just manage it. <a href=\"https:\/\/mutusystem.com\/en-uk\/tena\/\">Sign up for our free 10 day trial<\/a> today.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>We&#8217;ve picked 7 of our best postpartum pelvic floor exercises to gently reengage your core and improve your pelvic floor health whilst avoiding over tightness. From Triangle Pose, Heel Drops, Cat\/Swan and Mini-Squats &#8211; through to the Lamp Post Pee, Shoulder Taps, and the One Leg Hip Lift &#8211; these exercises have been hand picked [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":2010,"comment_status":"open","ping_status":"open","sticky":false,"template":"blog-single.php","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[13],"tags":[],"class_list":["post-2009","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-pelvic-floor"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.6 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Top 7 Best Pelvic Floor Exercises To Do Postpartum<\/title>\n<meta name=\"description\" content=\"These postpartum exercises can help fix some of the most common pelvic floor issues for mums. 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