Pelvic Floor Exercises: The Complete Guide for New Mothers

The pelvic floor is a group of muscles, ligaments, and connective tissues that support the bladder, bowel, and uterus. During pregnancy and childbirth, these muscles are subjected to enormous strain — and without proper rehabilitation, the consequences can affect quality of life for years.

Why pelvic floor rehabilitation matters

Pelvic floor dysfunction following childbirth can manifest as stress urinary incontinence (leaking when you cough, sneeze, or exercise), urgency incontinence, pelvic organ prolapse, and reduced sexual satisfaction. Critically, these conditions are highly treatable with specialist physiotherapy — yet many women accept them as an inevitable consequence of childbirth.

When can I start pelvic floor exercises?

Gentle pelvic floor contractions can be started within 24–48 hours of delivery — even after a caesarean section. However, the intensity and type of exercises should be guided by a specialist women's health physiotherapist, particularly if you experienced perineal tearing, an episiotomy, or instrumental delivery (forceps or ventouse).

The correct technique

Pelvic floor exercises are only effective if performed correctly. Many women inadvertently use the wrong muscles — bearing down rather than lifting. A physiotherapist can use real-time ultrasound to confirm you're contracting the right muscles and provide personalised feedback.

High-impact exercise after childbirth

Running, jumping, and heavy lifting should be avoided until at least 12 weeks postnatal, and only resumed following a graded return-to-running assessment. Our women's health physiotherapists follow the latest POGP guidelines on postnatal exercise return.

At PhysioRevive, our specialist women's health physiotherapists provide comprehensive postnatal assessments and personalised rehabilitation programmes. Book a confidential consultation today.