Uterus involution after birth – key facts
Pregnancy and child birth require enormous feats from the body. Both place considerable demands on the muscles and connective tissues in the abdomen and pelvic area. For that reason, it is essential to actively strengthen these areas with post-partum exercises.
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Short and simple
The mother’s body changes during pregnancy.
The muscles in her tummy stretch.
After the birth, everything returns to how it was before.
This is known as «involution.».
Special exercises help with this process
During the pregnancy, the growing baby gradually takes up more and more space in the mother’s body. The abdominal muscles stretch and towards the end of the pregnancy, the straight muscles that run down the front of the abdomen separate. This process is also known as «diastasis recti». At the same time, the tissue in the pelvic floor becomes softer and the body’s centre of gravity shifts. The pregnant woman’s posture adapts accordingly. But when does the body return to its former state?
For most mothers, it takes around nine months after the birth for the tissue to become firm again and the muscles to regain their former strength. As the levels of pregnancy hormones drop, the uterus returns to its former state in the first six to eight weeks after the birth. However, the muscles do not simply recover of their own accord. Postnatal exercise classes can help with this.
Why are postnatal exercises important?
Strengthening the pelvic floor
The pelvic floor is a group of muscles that supports and stabilises your abdominal organs from underneath. It is stretched like a taut cloth between the pelvic bones, holding the organs in the abdominal and pelvic area in place. Pregnancy stretches and puts a particular strain on this group of muscles.
A key part of antenatal exercises involves actively tensing and relaxing the pelvic floor in combination with conscious breathing. However, many women do not know exactly where their pelvic floor muscles are or how to activate them. Watch this film by Health Promotion Switzerland for further information.
When can I start a postnatal exercise class?
The recovery process already begins in the postnatal period. It is particularly important to start gently. Your midwife will give you tips on how to relieve, take care of and strengthen your pelvic floor. In the initial period after the birth, you are advised to spend a lot of time lying down, as this takes the pressure off the pelvic floor.
The ideal time to start a postnatal exercise class is six to eight weeks after the birth, if your baby was delivered vaginally. Normally, any birth injuries will have healed by then. Did you have a Caesarean section? If so, you are recommended to wait until around eight to twelve weeks after the birth before starting a postnatal exercise class. Ideally, you should discuss this with your midwife or gynaecologist. The important thing to remember is that it is never too late for postnatal exercise classes.
For many new mothers, the course is more than just an exercise class. After the first few, very intense weeks with the newborn baby, postnatal exercise classes offer mothers an opportunity to concentrate only on themselves again and talk to other mothers. Take the opportunity and treat your body to the exercise it needs.
Contact midwives and physiotherapists in your region to find out more about the courses on offer.
Helpful exercises to do at home
The following exercises are recommended by Health Promotion Switzerland. They can be done on a daily basis, including after a Caesarean section. All the exercises strengthen your pelvic floor and your abdominal and core muscles.
Which benefits are covered by your health insurance for maternity?
