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Postnatal physiotherapy: 3 exercises for home
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Postnatal physiotherapy: 3 exercises for home
Also read: Importance of the pelvic floor: 'Half of pregnant women suffer from urinary incontinence'
What is postnatal physiotherapy?
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Also read: Why are pelvic floor muscle exercises not only important for pregnant women?
Why postnatal physiotherapy?
Also read: Involuntary loss of urine: exertional incontinence or stress incontinence
Exercises for home
- Lie on your back with your legs bent. Tighten your pelvic floor muscles by closing them and pulling them inwards. This way you exercise both the closing and supporting function of these muscles. Then relax your pelvic floor muscles. Do a series of ten exercises, at least three times a day, lying on your back, lying on your side, sitting or standing.
- Lie on your back with your knees bent and your feet flat on the floor. Place your hands on your stomach and take a deep breath. With good abdominal breathing, your stomach rises and falls as you breathe. Then try to pull your stomach in a little further each time you breathe out. This is a good exercise to tighten your abdominal muscles again.
- Lie on your back with your knees bent and tilt your pelvis towards you while your buttocks remain on the ground. Push your lower back as firmly as possible against the ground. Your navel moves towards your spine and a little upwards during this exercise. Hold this for ten seconds and repeat the exercise ten times. This will strengthen your abdominal muscles.
Reimbursement for postnatal physiotherapy
With a contracted physiotherapist, a session costs between 25 and 30 euros. A non-contracted physiotherapist chooses his own rates. It is recommended to follow at least two physiotherapy sessions per week of 30 minutes to an hour.
Also read: Half of mothers have pelvic organ prolapse (POP)
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