Getting your figure back after giving birth
After giving birth, a woman's body is not the same as before, so it is important to undergo a physical assessment and evaluate the condition of the abdomen and pelvic floor.
Pelvic floor recovery
During pregnancy and after childbirth, women undergo many internal changes. It is necessary to conduct an assessment at the pelvic floor to look for signs of muscle weakness, prolapse, discomfort, or symptoms connected to urination and sexual relations. Lesions or visible changes do not always occur, but it is important to assess this because, even if only as a preventive measure, pelvic floor physiotherapy provides some recommendations to help the body regain its stability.
At Clínica Planas, we offer multiple treatments to improve the quality of life of women after childbirth through pelvic floor recovery.
Abdominal recovery
The abdomen is also a support structure that provides stability, and it is very important that it functions correctly so that loads can gradually be added to both daily activities and physical activities.
After giving birth, the most common problems affecting abdominal recovery are:
1. Weakening
2. Loose abdominal belt
3. Abdominal diastasis
4. Hernia
5. Uncomfortable scar
Therefore, all these abdominal problems associated with childbirth must be resolved so that women can return to living a full life.
Get back to your ideal weight
Primarily, in physiotherapy, our team of specialists focuses on the functionality of structures, ensuring that everything works well again.
Returning to your pre-pregnancy weight can be achieved through good nutrition, a healthy lifestyle, and physical activity. In addition, another factor that also has a significant influence is age, because it will be easier to get back to your ideal weight if you are younger.
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Recovery treatments
At Clínica Planas, we offer women a wide range of treatments for postpartum recovery. The type of treatment used depends on what needs to be treated, and different techniques will be used.
Our team of specialists primarily uses manual therapy, which involves performing many exercises when there is weakness, such as hypopressive gymnastics, which is a very interesting training method for improving abdominal tone, pelvic floor tone, and posture. We also use radiofrequency to stimulate connective tissue, both in ligaments and muscles as well as mucous membranes, to improve their condition and elasticity.
In addition, vibration, certain types of biofeedback and electrostimulation are also part of our treatments because they tone and stimulate the pelvic floor.
To complement and help notice changes more quickly, these therapies can be supplemented with the electromagnetism chair and radiofrequency.
The electromagnetism chair generates an electromagnetic field that produces supramaximal contractions of the pelvic floor muscles, which are much stronger than what a woman would normally achieve on her own. The sessions last 30 minutes and can be done once or twice a week, even during postpartum confinement, to treat or even prevent problems caused by excessive muscle relaxation after childbirth.
Another technology that can be very helpful in the postpartum period is radiofrequency, especially for treating uncomfortable or painful scars and muscle problems.
It is very important for women to be aware of what is happening in their bodies so that they can take an active part in their treatment and apply it in their daily lives. Although some women do not experience symptoms after giving birth, it is essential that they follow certain guidelines to help their bodies recover properly and avoid any problems in the long term.
F.A.Q.
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What is the postpartum recovery time?
The recovery time after childbirth varies greatly from one woman to another because it depends largely on the woman's initial physical condition. Normally, women who lead active lives and engage in physical activity tend to recover more quickly than sedentary women. Like younger women, they recover more quickly than older women. Recovery also depends on the size of the abdomen, whether there is significant abdominal diastasis, whether the woman is breastfeeding, and whether there are any scars that cause discomfort and hinder the functioning of the pelvic floor or abdomen. The return of menstruation will indicate when you can start putting a little strain on the tissue and adding high-impact physical activity.
Postpartum recovery can be divided into several phases:
1. The initial phase: from childbirth until postpartum confinement.
2. The second phase: lasting up to three months.
3. The third phase: between three and six months.
4. The last phase: from the sixth month onwards.
In short, professional assessment and support are very important so that women can gradually increase their activity at a pace that is personalised and adapted to their bodies. -
How many days should one rest after giving birth?
During the first ten days after giving birth, women are advised to take it easy and not spend too much time standing with the baby in their arms, so that all the tissues can return to their original position and are not subjected to more strain than they can bear.
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What should you not do after giving birth?
In the early postpartum period, you should try to respect your body's recovery time because some tissues have been stretched significantly over several months and you need to wait for them to return to their pre-pregnancy position. Therefore, you should prioritise rest and relaxation, move calmly and do very gentle abdominal and pelvic floor exercises, gradually increasing your activity over the weeks.
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What activities should you do for a speedy recovery?
After giving birth, our team recommends starting with mobility exercises and gentle strengthening for the pelvic floor and core muscles. It's also wise to work on strengthening your whole body, focusing especially on your glutes, abductors (outer thighs/hips), and back. As your baby grows and gains weight, maintaining good muscle strength is essential to prevent discomfort and avoid long-term health issues. Initially, it is advisable to avoid high-impact activities and exercises that require a significant increase in abdominal pressure, such as sit-ups or pull-ups.
It is important to prioritise exercises that help strengthen and close the abdominal diastasis and the deep abdominal muscles.
As we always say, every woman's body is different, so recovery after pregnancy will depend greatly on the activity that has been carried out before and during pregnancy. -
What should recovery from a caesarean section be like?
There is a common misconception that when a woman gives birth by caesarean section, because there has been no vaginal delivery, the abdomen recovers on its own, but this is simply not true. The abdomen and pelvic floor work synergistically, and if one of them is weakened, over time it will end up affecting the other.
The most important thing for a good postpartum recovery after a caesarean section is to strengthen the abdominal muscles and, above all, to work on releasing the scar so that it does not remain attached to deep layers. This is important because, over time, it can cause deep pain during sexual intercourse, back and hip pain, and a number of symptoms that we might not think are due to that scar.
Expert opinion
A woman's body changes significantly during pregnancy and after childbirth. The tissues that have been stretched over the nine months must return to their original position. Proper postpartum recovery is essential for women to return to the same life they had before pregnancy. To this end, at Clínica Planas, we have a team of specialists who will help women achieve the best results.
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