Exercises to Strengthen Your Perineal After Birth

It is important to practice some exercises after you give birth to rehabilitate your perineum and strengthen your vaginal muscles. Thus, after 6 weeks of birth, when your perineal area has healed, you can start doing some exercises to strengthen it. 

Stand-Sit with Chair

Stand tall in front of a chair. Raise your arms in front of you, then go down to sit on the chair slowly, while keeping your back straight. Then, stand up slowly again while your arms remain in front of you. It doesn’t matter the pace of the exercise nor the number of reps. Repeat, as you feel comfortable.
 

Diaphragmatic Breath

Lay on your back and fold your knees. Put your hands on your diaphragm, inhale nice and slow, then exhale through your mouth while gently pushing with your hands on your diaphragm. Repeat. 
 

Pelvic Tilt

Lay on your back and fold your knees again. Inhale while gently arching your lower back upwards. Now exhale to the starting position. Repeat. 
 

Pelvic Tilt with Bridge

The same previous exercise, but this time when you inhale, lift your pelvic slowly as if you’re doing a bridge. Then exhale while going back to the starting position. Repeat.

Wall Angel    

Stand against a wall, but make sure not to flat your back on it. Raise your arms in 90 degrees, this is the starting point. Now, slowly, raise them more to reach the highest point you can. Then exhale while returning to the starting point. Repeat.