Postpartum: More than Kegels

By Amanda Fisher, PT, DPT - Pelvic Floor Physical Therapist at Empower Your Pelvis

Bringing a new life into the world is truly a life-changing experience, and the postpartum period deserves some serious TLC. While you’ve probably seen a lot of focus on breathing exercises and Kegels all over social media, postpartum rehab is actually so much more than that—and it's definitely not a straight path. Let’s chat about why it’s important to embrace a variety of exercises in postpartum care and go beyond the usual breathing and Kegel routines with some evidence-backed moves.

The Progression of Postpartum Rehab

Postpartum recovery is definitely not a one-size-fits-all or straightforward journey. Research backs this up! A study by O'Reilly et al. (2019) in the Journal of Women's Health Physical Therapy shows that every woman’s recovery looks different, highlighting just how important it is to have a personalized approach. Things like how you gave birth, any pre-existing conditions, and even your lifestyle choices all play a huge role in shaping your unique postpartum experience.

It’s so important to understand that this process isn’t linear. Society puts a lot of pressure on new moms to "bounce back" quickly, but let’s be real—that’s just not how it works. A study by Laroche et al. (2018) in the American Journal of Obstetrics & Gynecology points out that postpartum recovery is gradual and involves physical, emotional, and mental aspects. That means it requires a holistic approach that adapts to your changing needs over time.

Breathing Exercises

Breathing exercises are a must in postpartum rehab, and they do so much more than just improve lung capacity. A meta-analysis by Thompson and Kruger (2017) in the Journal of Physiotherapy shows that diaphragmatic breathing can really benefit pelvic floor muscle function. By combining this type of breathing with pelvic floor activation, you’re laying a solid foundation for rebuilding core strength and connecting the diaphragm, pelvic floor, and deep abdominal muscles.

But let’s be clear—breathing exercises alone aren’t the whole answer. A review by da Mota et al. (2015) in the Journal of Physical Therapy Science highlights the need for a more multimodal approach to postpartum rehab. In other words, it’s all about mixing in a variety of exercises to truly address the complexity of postpartum recovery.

“Quick Bounce Back” Myth

The pressure for new moms to "bounce back" to their pre-pregnancy bodies is so unrealistic and totally overlooks how unique each postpartum journey is. A study by Wu et al. (2020) in Obstetrics & Gynecology found that physical changes can stick around long after the initial postpartum period. That’s why embracing a more realistic recovery timeline is key to busting the myth of the quick bounce back!

So, What’s Beyond Breathing and Kegels?

If you’re wondering what else you can do besides breathing exercises and Kegels, I’ve got you covered! Here are some of my favorite evidence-based exercises to support your postpartum healing:

Exercises for Postpartum Care

1. Bridge Pose Variations:
   A study by Siff-Ferraioli et al. (2018) in the Journal of Orthopaedic & Sports Physical Therapy shows that bridge exercises are great for activating the glutes and core muscles. They help engage the pelvic floor without putting too much strain on it, promoting overall stability. Try different bridge variations to target various muscle groups!

2. Deep Squats:
   The Journal of Physical Therapy Science highlights the benefits of deep squats for stability and strength. By involving those larger muscle groups, deep squats address not just the pelvic floor but your entire musculoskeletal system, making them a super effective part of postpartum recovery.

3. Inner Thigh Leg Lifts:
   Research by Kim et al. (2019) suggests that inner thigh leg lifts can indirectly strengthen your pelvic floor muscles. By focusing on pelvic stability during these exercises, you’re adding to a more balanced postpartum routine.

4. Diaphragmatic Breathing:
   A review by Bo et al. (2018) emphasizes the benefits of diaphragmatic breathing in postpartum rehab. This technique is great for rebuilding core strength and improving the connection between your diaphragm and pelvic floor.

5. Dead Bug Exercise:
   The Journal of Orthopaedic & Sports Physical Therapy supports the dead bug exercise for strengthening both the core and pelvic floor. The key is to use controlled movements while lying on your back, so you’re engaging your muscles without overdoing it.

6. Plank Variations:
   A pilot study by Błaszczak et al. (2016) suggests that modified planks are an effective way to activate the pelvic floor without relying solely on Kegels. Start with forearm planks and focus on drawing in the lower abdomen. It’s a great addition to a diverse postpartum routine!

Enjoy the Journey

In postpartum rehab, embracing a variety of exercises isn’t just a good idea—it’s backed by science! Research shows that a non-linear, personalized approach is key for lasting recovery. By incorporating exercises like bridge poses, deep squats, inner thigh leg lifts, diaphragmatic breathing, dead bugs, and planks, you can create a balanced postpartum routine that meets your unique needs.

Let’s shift the focus away from unrealistic expectations and celebrate the fact that every postpartum journey is different. Remember, this is YOUR journey, and it deserves patience, self-compassion, and plenty of evidence-based care!