Postnatal Exercises For Strengthening The Pelvic Floor Muscles With Aniball

What is The Pelvic Floor?

The pelvic floor is a group of various tissue (muscles, ligaments, fascia, etc.) that provides firm but flexible support to the pelvic organs (the urinary bladder along with the urethra, uterus and rectum). It helps to prevent spontaneous and unwanted leakage of the urine or stool, and it has a significant contribution to the quality of labour.

It is also an essential part of the deep stabilization system of the spine and participates in the transfer of forces from the lower limbs when we walk. Last, but not least, it affects women’s sexuality, the intensity of libido and the ability to experience orgasm. It also affects fertility and mental stability. Because of its evolutionary function, the pelvic floor is often referred to as the centre of female power and self-confidence.

Aniball Postnatal Exercises

What is The Pelvic Floor?

The pelvic floor is a group of various tissue (muscles, ligaments, fascia, etc.) that provides firm but flexible support to the pelvic organs (the urinary bladder along with the urethra, uterus and rectum). It helps to prevent spontaneous and unwanted leakage of the urine or stool, and it has a significant contribution to the quality of labour.

It is also an essential part of the deep stabilization system of the spine and participates in the transfer of forces from the lower limbs when we walk. Last, but not least, it affects women’s sexuality, the intensity of libido and the ability to experience orgasm. It also affects fertility and mental stability. Because of its evolutionary function, the pelvic floor is often referred to as the centre of female power and self-confidence.

How Pelvic Floor Muscles Work?

These muscles are crucial because they are actively supporting the pelvic organs, regulating their position within the female pelvis and granting mobility in everyday movement. At the same time, they participate in human walking and co-create the foundation of the backbone support system. These muscles are therefore more active than we would expect at first.

Due to various internal and external influences such as birth, hormonal changes, lack of movement, excessive physical stress or inappropriate footwear, the pelvic floor may lose some of its functions. Such pelvic floor is either permanently withdrawn (unable to loosen, as if it was tightened in a permanent convulsion) or, on the other hand, cannot activate and becomes uncontrollable, weakened and fatigued.

Weak Pelvic Floor May Lead to The Following Effects:

  • more difficult labour with a higher chance of tearing
  • uncontrollable leakage of urine or stool
  • spinal pain, most commonly in the lumbar region
  • pain in the groin and hip joints
  • diastasis
  • hernia
  • decreased libido or lower quality of sexual intercourse

Aniball is a useful aid that helps you to strengthen your pelvic floor muscles and speed up your recovery after your childbirth.

How To Use Aniball After Childbirth

Exercising with Aniball after your childbirth helps to strengthen the pelvic floor muscles. It prevents incontinence that often occurs after delivery. For women with incontinence, an ordinary sneeze, laugh or even lifting their child may become unpleasant. Postnatal exercises are also suitable after episiotomy.

By strengthening the pelvic floor muscles, your body will recover more quickly, and you will improve the stability of your spine and hips. You will also reduce the risk of hernia and improve your sexual experience.

When To Start Exercising After Birth?
We advise starting with exercises as soon as possible after the end of the postpartum period if your health allows you to do so.

Postnatal Exercises With Aniball

You should exercise at least once a day for 10-15 minutes. All exercises should be performed at rest, slowly and precisely. Always exercise with an empty bladder.

1. Position of The Body
In the beginning, lie down on your back, bend your knees and rest your feet against the ground. Place your feet along the width of your hips. If you feel your head is not straight, we recommend putting a thin pillow or folded towel under your neck to support the cervical spine. You should be comfortable without any unpleasant feelings. You can leave your hands along the body or place them on your lower abdomen.

2. Inserting The Balloon
The silicone balloon can be inflated for 1 - 2 strokes to give it some resistance. It is also possible to insert the balloon completely deflated. To insert comfortably and safely, it is recommended to moisten the surface of the balloon using a water-based lubricant intended for internal use. Then take hold of the balloon behind the plastic neck and gently push the larger rounded part into the vagina.

Once inserted, if the balloon does not cause any pain you can begin to inflate it. During inflation, the volume of the balloon increases and the pressure inside the vagina increases with it. This pressure is triggered by the inflation of the balloon against the vaginal wall, stretching the surrounding muscles. You should feel a slight pressure that does not cause any pain or uncomfortable feelings.

Always exercise with care and never through the pain. Please refer to the manual for full instructions regarding the use and sterilization of Aniball.

3. Breathing Exercise
In this exercise, you will learn how to activate and relax the pelvic floor muscles in conjunction with your breath. First, slow down your breath and consciously perceive individual inhales and exhales.
As you breathe in, imagine your breath flowing down your chest further down into the belly and lower abdomen. Imagine that the inhaled air leads down to the pelvic floor muscles. If you have your palms placed on your lower abdomen, you should feel an increasing volume in this area that feels like you are gently pushing the balloon out.

While breathing, try to actively control your pelvic floor muscles to allow you to sense how the balloon moves downwards. However, you should not relax your muscles too much. The balloon should not completely move out of the vagina.

With an exhale, try to hold the balloon tightly and move it upwards inside the vagina to consciously activate your pelvic floor muscles. It is a good idea to visualize that the balloon is hugged by the walls of your vagina and not the external urethral or rectal sphincters.

If it is possible, try not to stretch the gluteal muscles and do not pull your belly inward. Work with your pelvic muscles only.

Keep breathing naturally and gently control the balloon with your pelvic floor muscles.

The duration of this exercise depends on your concentration and stamina. At first, try to do at least 5 breathing cycles. Later you can do up to 10 repetitions in a single exercise session.

4. Activation Exercise
During this exercise, you will increase the strength and endurance of your pelvic muscles.

Try to consciously extend the activation phase from the previous exercise so you can hold the balloon with your pelvic muscles continuously for at least 10 seconds.

You can either hold your breath or breathe normally, just be sure to keep holding the balloon tight using only your pelvic floor muscles. Repeat 5 to 10 times.

5. Resistance Exercise
The goal of this exercise is to manage excessive abdominal pressure, which may be the reason for unwanted pelvic floor movement or involuntary urine leakage.

Take the lying position on your back as you did in the previous exercises. Inhale into the abdomen to increase volume in the groin area. Now, try to press and hold the balloon already while inhaling. With an exhale, try not to lose the volume and consciously keep the balloon pressed with your pelvic muscles. Repeat 5 to 10 times.

Now, try to cough with the exhale without letting the balloon slide down or even completely slip out of the vagina. Repeat 3 to 5 times.

6. Relaxation Exercise
This is the favourite and laid-back part of your workout. Relax the pelvic floor muscles after your previous exercise.

You can either deflate the balloon and remove it carefully, or you may also keep it inside the vagina. With the balloon inserted, you will be more aware of your pelvic floor muscles. However, do not let the inflated balloon slip out of the vagina during the exercise!

Lie on your back, pull your knees to your chest so that your feet stop touching the ground. Let your head lie freely on a thin pillow or a folded towel. Now focus your attention on the phase of inhalation, imagining that the entire area of your pelvic floor is growing and spreading to all sides as a blossoming flower. Do not press or hold the balloon during exhalation, only relax. Relaxation exercise should be relatively long to give your muscles time to relax. Therefore, repeat the entire cycle of inhalation and exhalation 15 to 30 times.

7. Removing the balloon
To remove the balloon out of the vagina, we recommend deflating it completely using the valve. Now inhale, release your pelvic floor muscles and pull the balloon slowly out of the vagina. Wash the balloon according to the manual.

Other Recommendations

  • Exercising regularly is important to take full advantage of Aniball. We recommend 4-8 weeks, depending on your condition.
  • During exercise, it is a common mistake to pull the belly inward or to stretch the gluteus muscles. This is an inappropriate substitute that prevents the correct activation of your pelvic floor muscles.
  • During exercise, never hold your breath! (except before the intentional coughing during the pressure resistance training).
  • Initially, you may have difficulties activating the muscles and feeling the balloon. Do not give up and continue with your daily workout. It helps if you can visualize individual exercises in your head.
  • Sometimes you can feel the fatigue of your pelvic floor muscles. That’s okay, and it’s a signal that you trained properly. However, do not over-exercise. If your muscles are too tired, take a break.
  • If you experience a significant and disproportionate feeling of pressure and tension in the lower abdomen, stop the exercise.
  • Never practice through pain or significant discomfort. Pain is not a sign of proper training. You should experience a pleasant feeling from stretching and muscle activation.
  • Learn how to control the muscles of your pelvic floor throughout the day even when you are not actively exercising with the balloon.
  • If you are going to cough or sneeze, imagine holding the balloon. This activation will help to regulate leakage in stressful situations.