Having bladder leaks? Increased urination? Feeling of things “coming out” or “falling out” of your vagina?
What is Pelvic Floor?
The pelvic floor is composed of muscles and connective tissues (including the fascia) that sit inside the pelvis. The pelvic floor muscles help to constrict the urethra, vagina and anal canal. The pelvic floor muscles are considered part of the body’s deep stabilizing system. What is often referred to as “the core”, which also includes your diaphragm, transversus abdominis (one of the innermost muscles of the abdomen) and multifidus muscles (the innermost layer of your low back).
Why is Pelvic Health Important?
Pelvic floor health is affected by pregnancy and birth, but that’s not all. Aging, genetics, nutrition, hormones, exercise and more also affect pelvic floor health. 30% to 50% of women have some degree of pelvic organ prolapse, which means the displacement of the organ from it’s original position. The symptoms of pelvic floor dysfunction varies widely and can include:
– Vaginal symptoms such as: pain in the vagina, bulging, heaviness or swelling in the area, pain during sex, vaginal prolapse, sensitivity when wiping, itching, burning or a raw feeling in the area.
– Urinary symptoms such as: the urge to urinate frequently or inflammation pain during urination, incomplete bladder emptying, incontinence (leakage) related to coughing, laughing, or sneezing, or bladder prolapse.
– Problems with bowel movements, such as: pain or straining with bowel movements, frequent constipation, loose or uncontrollable stools, uncontrollable/loose flatulence (gas), incomplete bowel movements, rectal prolapse, bleeding with defecation, or even burning-like pain or redness around the anus.
Much is still unknown regarding women exercising with pelvic organ prolapse. Many women find it necessary to modify activities and will have to stop doing certain exercises that make their symptoms worse. While the individuality of each women’s experience makes it impossible to give “safe” and “unsafe” lists of movement; there are some movements that may be more likely to lead to symptom aggravation, such as:
– High-impact exercise, such as running and jumping
– Heavily loaded exercises that encourage bearing down
– Intense “abs” -focused exercises
– Weighted exercises performed in a wider stance
Here are some great tools and exercises that will help strengthen your pelvic floor!
Try these basic Pelvic Floor Exercises:
1. Kneeling Squats
2. Cat-Cow
3.Glute Bridges
The Yoga Block
The Yoga Block is a great tool to help you understand how to engage your pelvic floor while you exercise:
Here are my top 3 exercises that I give my clients using the yoga block:
1. Glute Bridge (Hip Bridge)
2. Ab Heel Touches
3. Narrow Squats
Keep an eye out for these workout routine videos on my Instagram page @NuYouFit soon😊