What is the Pelvic Floor?
The pelvic floor is a group of muscles, ligaments, and tissues that form a supportive hammock at the base of the pelvis.
This "hammock" supports the bladder, uterus, and rectum, playing a crucial role in urinary and bowel control, sexual function, and overall core stability.
Why is Pelvic Floor Health Important?
A strong and healthy pelvic floor helps:
Prevent Urinary Incontinence: Reducing the risk of leaks during activities like coughing, sneezing, or exercising.
Support Pregnancy and Postpartum Recovery: Supporting the growing uterus during pregnancy and aiding recovery after childbirth.
Enhance Sexual Function: Improving sensation and control during intercourse.
Prevent Pelvic Organ Prolapse: Reducing the risk of organs like the bladder or uterus descending into the vaginal canal.
Signs of a Weak Pelvic Floor
Accidental leakage of urine when sneezing, coughing, or laughing.
A feeling of heaviness or bulging in the pelvic area.
Difficulty controlling bowel movements.
Reduced sensation or discomfort during intercourse.
5 Easy Pelvic Floor Exercises
These exercises can be done at home with little or no equipment. Start with a few repetitions and gradually increase as your muscles become stronger.
1. Kegels
How to Do It:
Sit or lie down in a comfortable position.
Imagine trying to stop the flow of urine midstream by contracting your pelvic floor muscles.
Hold this contraction for 3-5 seconds, then relax for the same amount of time.
Repeat 10-15 times, three times a day.
Top Tip: Make sure to breathe normally and avoid tightening your buttocks or thighs.
2. Shoulder Bridge
How to Do It:
Lie on your back with your knees bent and feet flat on the floor, hip-width apart. As you exhale, lift your hips towards the ceiling while squeezing your glutes and engaging your pelvic floor muscles.
Hold for a few seconds, then slowly lower your hips back to the floor.
Repeat 10-15 times.
Top Tip: Keep your shoulders and feet grounded throughout the movement.
3. Squats
How to Do It:
Stand with your feet shoulder-width apart.
Slowly lower your body into a squat position by bending your knees and pushing your hips back, as if you're sitting in a chair.
As you rise back up, engage your pelvic floor muscles and glutes.
Repeat 10-15 times.
Top Tip: Keep your knees in line with your toes and avoid letting them extend beyond your toes.
4. Heel Slides
How to Do It:
Lie on your back with your knees bent and feet flat on the floor.
Slowly slide one heel away from your body, straightening your leg while keeping your pelvic floor engaged.
Slide your heel back to the starting position and repeat with the other leg.
Perform 10 slides on each side.
Top Tip: Keep your ribs drawn down to help connect to your core muscles
5. Clamshell/Side Lying Knee Opener
How to Do It:
Lie on your side with your knees bent and stacked on top of each other.
Keeping your feet together, slowly lift your top knee while engaging your pelvic floor muscles.
Hold for a few seconds, then lower your knee back down.
Repeat 10-15 times on each side.
Top Tip: Keep your hips stable and avoid rolling backward.
Tips for Success
Consistency is Key: Practice these exercises regularly for the best results.
Start Slowly: If you're new to pelvic floor exercises, start with fewer repetitions and gradually increase as your strength improves.
Listen to Your Body: If you experience discomfort or pain during any exercise, stop and consult a healthcare provider.
When to Seek Help
If you experience persistent pelvic pain, urinary incontinence, or any other concerning symptoms, it's important to consult a healthcare professional, such as a physical therapist specialising in pelvic floor health.
You can usually be referred by your G.P.
Remember:
A healthy pelvic floor is vital for overall well-being, and these exercises can help you build strength, control, and confidence.
Make them a regular part of your fitness routine!
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