Holistic Pelvic Care After Childbirth: Recovery Exercises for New Moms

After giving birth, you might notice things about your body that no one warned you about—like that familiar feeling when you sneeze and suddenly worry about leaking, or the surprising ache when you stand up too fast or carry something heavy. Maybe you feel a strange pressure or discomfort that doesn’t seem to go away. Even going for a simple walk feels different, or you find yourself planning around bathroom trips. These changes can feel frustrating and even a bit isolating, especially if they’re not something you ever expected. The truth is, postpartum recovery can bring physical challenges that many new moms encounter but rarely discuss.

If you’re reading this and thinking, “This sounds like me,” know you’re not alone.

For generations, the topic of postpartum recovery, especially pelvic health, was largely absent from everyday conversations. Even our mothers and grandmothers, who were no strangers to childbirth, often didn’t discuss what it really took to recover physically after bringing a child into the world. They simply "bounced back," or so it seemed, with little guidance or support for their bodies in the months that followed. Today, while there’s still a level of hush around postpartum recovery, our culture is shifting. We’re starting to recognize how vital it is to address postpartum health openly, breaking the silence to support each other better. Talking about pelvic floor health is part of this important shift, and I want you to know that you’re not alone on this journey.

The pelvic floor—a complex group of muscles that support the bladder, uterus, and rectum—takes on an enormous amount of pressure during pregnancy and childbirth. Many people feel the effects of this physical demand in the weeks, months, or even years after giving birth. The pelvic floor can become overstretched, weakened, or misaligned, leading to common yet often unspoken issues such as incontinence, pelvic pain, and prolapse. It’s normal to feel frustrated or confused by these changes, but recovery is possible, and there’s a growing understanding in our culture of how essential this healing process truly is.

Holistic Pelvic Care

Holistic Pelvic Floor Therapy goes beyond conventional approaches, blending physical techniques with mindful and energetic care to support women’s health on multiple levels. Created specifically to address the unique needs of those experiencing pelvic pain or discomfort, Holistic Pelvic Care™ is a specialized therapy that helps restore balance and alignment to the pelvic region. It recognizes that physical, emotional, and energetic factors are interconnected, especially in areas as intimate as the pelvis. This approach addresses not just the physical symptoms but the underlying imbalances, helping you achieve long-lasting wellness and relief.

One of the key principles of Holistic Pelvic Care™ is understanding the origins of pelvic symptoms. Think of the pelvis as a bowl, holding organs like the uterus and ovaries, and supported by muscles and connective tissue (or fascia). When trauma occurs—whether from childbirth, surgery, infection, or even emotional stress—the fascia can tighten, which sometimes leads to lasting tension that restricts the muscles’ ability to relax. This tightness can contribute to a range of symptoms such as decreased blood circulation, hormonal imbalance, PMS, urinary incontinence, pain during intercourse, and more. Holistic Pelvic Therapy works to release these deep-seated tensions and restore optimal function to the pelvic area.

Holistic Pelvic Care™ employs a variety of gentle yet effective techniques, such as inter-vaginal massage, myofascial release, trigger-point therapy, and guided breathwork. This therapy is designed to realign the pelvic tissues, bringing relaxation and healing to areas of tension. These practices not only address the physical components but also work energetically, helping you reconnect to your pelvic space on an emotional level. Through this integrative approach, Holistic Pelvic Therapy offers numerous benefits:

• Restores pelvic muscle balance and strength to support the alignment and health of pelvic organs.

• Increases blood circulation and hormone flow for a healthier menstrual cycle and balanced hormone levels.

• Alleviates tension and pain by releasing tightness in the pelvic fascia and muscles.

• Supports sexual health by increasing libido, sensitivity, and overall sexual wellness.

• Enhances fertility and prepares the body for pregnancy by creating a balanced and receptive pelvic environment.

• Accelerates postpartum healing and assists the body’s natural recovery after childbirth.

• Supports long-term vaginal health and transitions to menopause, keeping the pelvis strong and resilient through various life stages.

Holistic Pelvic Care™ also fosters a sense of self-care and awareness, encouraging a deeper connection with the “root wisdom” of your body. As your therapist works with these gentle techniques, you’re guided to release tension, heal past trauma, and reclaim your physical and energetic space in the pelvis. For many, this process is a profound experience that aligns the pelvis both physically and energetically, helping to establish a strong foundation for holistic well-being and vitality.

By working with a holistic pelvic floor therapist, you’re not just addressing the surface symptoms but investing in a therapy that harmonizes the physical and energetic aspects of your body. This comprehensive support helps you recover and thrive, allowing you to reconnect to your body’s wisdom and natural state of balance.

Looking for more postpartum services? Holistic postpartum care will help you heal, regain balance, and thrive as a new mom.

Recommended Exercises for Pelvic Floor Recovery

While each recovery plan is unique, here are a few exercises commonly recommended by pelvic floor therapists that can support healing after childbirth. These exercises strengthen key muscle groups that contribute to pelvic stability and can be a gentle yet effective way to regain strength.

• Pelvic Tilts: This exercise involves tilting the pelvis forward and backward while lying on your back, which can help strengthen the core and bring stability to the spine. Pelvic tilts are gentle and easy to modify, making them a great starting point for reconnecting with your body.

• Bridging: In this exercise, you lie on your back with your knees bent, then slowly lift your hips off the floor. Bridging activates the glutes, hamstrings, and lower back, all of which support the pelvic floor. It’s a powerful yet gentle movement that helps reinforce the connection between the hips and lower abdomen.

• Squats: When performed with a focus on alignment and breath, squats are excellent for strengthening the glutes and thighs. Stand with your feet shoulder-width apart, bend your knees as though sitting back in a chair, and rise back up. Squats encourage muscle activation in the legs and core, which in turn supports pelvic health.

• Lunges: This exercise involves stepping forward with one leg and bending both knees, activating the glutes and thighs. Lunges promote balance and pelvic stability, and they’re easy to incorporate into a daily routine for functional strength.

Each of these exercises offers a supportive foundation for postpartum recovery, but they’re most effective when done mindfully and under the guidance of a professional. Holistic pelvic floor therapists can also adjust exercises as your strength and stability improve, ensuring that your recovery continues to progress in a healthy way.

Lifestyle Adjustments for Pelvic Floor Health

Beyond exercises, there are other lifestyle adjustments you can make to support your pelvic floor health. Many of these involve simply being gentle with your body and avoiding habits that put unnecessary strain on these muscles.

For instance, try to avoid lifting heavy objects when possible, as this can increase pressure on the pelvic floor. Standing for long periods can also be tough on recovery, so take breaks when you can. Maintaining a healthy weight is another key factor, as excess weight can place added stress on the pelvic muscles. Incorporating these adjustments into your daily life can help create a supportive environment for your body’s natural healing process.

Embracing Postpartum Care

Caring for your pelvic floor is an act of self-care that nurtures your long-term health and well-being. It’s okay if postpartum recovery doesn’t happen overnight; healing is a gradual process, and your body deserves the time it needs. Working with a holistic pelvic floor therapist can be a transformative part of this journey, empowering you with the tools and knowledge needed to restore strength and confidence in your body. By focusing on personalized exercises and mindful lifestyle choices, you’re building a stronger foundation that will serve you well beyond the postpartum phase.

If you’re looking for compassionate, integrative postpartum support, I’m here to help. With extensive experience in naturopathic and holistic women’s health, I bring a personalized, whole-body approach to each patient’s care. My goal is to empower you with knowledge and effective, natural solutions that support both immediate recovery and long-term wellness. I understand the unique challenges of postpartum health, and together, we can develop a plan that feels right for you.

Ready to prioritize your pelvic health? Schedule a consultation with Dr. Andy Turner today, and take the first step toward a stronger, healthier you.