Pelvic Floor Strengthening After Childbirth: A New Mom’s Guide in Naperville 

The journey of pregnancy and childbirth is incredible, but it asks a lot of your body. As a new mom in Naperville, it’s easy to put your own recovery on the back burner while caring for your newborn. One of the most impacted areas of your body is the pelvic floor, a group of muscles that plays a vital role in your core strength, continence, and overall well-being. 

If you’re experiencing issues like leaking when you sneeze or feeling a sense of “heaviness” down below, you are not alone. These are common signs that your pelvic floor needs some attention. The good news is that with the right knowledge and pelvic floor exercises, you can effectively restore strength and function right here in Naperville. 

Here’s what every new mom should know about postpartum pelvic floor strengthening.

Why Your Pelvic Floor Health Matters After Pregnancy 

Think of your pelvic floor as a muscular hammock stretching from your pubic bone to your tailbone. This powerful sling of muscles supports your bladder, uterus, and bowels. During pregnancy and delivery, these muscles undergo immense stretching and strain. 

When the pelvic floor is weakened, it can lead to common but treatable postpartum issues like: 

• Stress Urinary Incontinence: Leaking urine when you cough, sneeze, laugh, or exercise. 
• Pelvic Organ Prolapse: A sensation of bulging or heaviness in the vagina, caused by one or more pelvic organs descending. 
• Diastasis Recti: A separation of the abdominal muscles, which is closely linked to pelvic floor function. 
• Persistent low back or pelvic pain. 

Strengthening these muscles is not just about “bouncing back”—it’s about rebuilding your body’s foundational support system for long-term health. 

More Than Just Kegels: A Foundational Approach

While Kegels are the most famous pelvic floor exercise, performing them correctly is key, and they are only one piece of the puzzle. 

How to Do a Kegel Correctly 

The goal is to isolate, lift, and squeeze the muscles you would use to stop the flow of urine midstream. 

• Find the Right Muscles: Sit or lie down comfortably. Without clenching your glutes or thigh muscles, imagine you are trying to stop yourself from passing gas and stop the flow of urine at the same time. The gentle lifting and tightening sensation is your pelvic floor contracting. 
• Breathe: Do not hold your breath! Inhale to prepare, then exhale as you gently lift and squeeze. 
• The Contraction: Hold the squeeze for 3-5 seconds. 
• The RELAXATION: This is the most important step! You must fully relax the muscles for 5-10 seconds after each contraction. A constantly tight pelvic floor can cause its own set of problems. 
• Reps: Aim for 10 repetitions, 2-3 times a day. 

3 Key Exercises for Postpartum Pelvic Floor Recovery in Naperville 

A holistic approach is the most effective way to restore your core. True pelvic floor health involves coordinating with your breath and deep abdominal muscles. 

1. Diaphragmatic Breathing (Belly Breathing) Your diaphragm and pelvic floor work together like a piston. Proper breathing is the foundation for all other core exercises. 

• How to do it: Lie on your back with your knees bent. Place one hand on your chest and the other on your belly. Inhale slowly through your nose, allowing your belly to rise as your diaphragm lowers. As you exhale, your pelvic floor will naturally lift. This is the rhythm you want to connect with. 

2. Transverse Abdominis (TA) Activation The TA is your body’s natural corset, the deepest layer of your abdominal muscles. It works in partnership with your pelvic floor. 

• How to do it: Lie on your back with your knees bent. As you exhale, gently draw your hip bones toward each other, as if you are tightening a corset around your waist. You should feel a gentle tension in your lower abdomen. This is not an ab crunch; the movement is very subtle. 

3. Glute Bridges Strong glutes provide crucial support for the pelvis and lower back, reducing the strain on your pelvic floor. 

• How to do it: Lie on your back with your knees bent, feet flat on the floor, and arms by your sides. Exhale, engage your core and pelvic floor, and lift your hips off the floor until your body forms a straight line from your shoulders to your knees. Inhale as you slowly lower back down. 

When Should You See a Pelvic Floor Physical Therapist in Naperville? 

While these pelvic floor exercises are a good starting point, every postpartum body is different. A pelvic floor physical therapist can provide a comprehensive evaluation and create a postpartum pelvic floor program tailored specifically to your needs. 

It’s time to see a professional if: 

• You are unsure if you’re doing the exercises correctly. 
• Your symptoms are not improving or are getting worse. 
• You experience any pain during exercise. 
• You have significant diastasis recti or symptoms of pelvic organ prolapse. 

Taking control of your postpartum pelvic floor health is one of the most important things you can do for yourself after childbirth. After pregnancy rehab with IMPACT can help you navigate these challenges. 

Postpartum Recovery Support in Naperville? 

The women’s health specialists at IMPACT Physical Therapy & Sports Recovery in Naperville, Hinsdale, Lakeview, South Loop, Champaign, and Orland Park are experts in prenatal and postpartum care. We can help you safely regain strength, confidence, and function.  

Contact IMPACT Physical Therapy and Sports Recovery today to schedule your confidential evaluation and start your journey to a stronger you.