Pelvic Floor Tips
Your pelvic floor health is really important, so if you are ever concerned, please get advice from a women’s health/pelvic health physiotherapist. (We recommend Fitwise Physiotherapy).
Some simple and general tips include the following:
-
Always exercise in the morning as that is when your pelvic floor is at it’s strongest.
-
Use the following 3 step method:
-
Posture. Focus on your start position and posture.
-
Breathe. Always exhale on exertion.
-
Pelvic Floor activation.
-
As a general rule, avoid high impact or high intensity exercises.
-
Slow down and take your time to move from one position to the next.
-
Sit on a swiss ball.
-
Use a bridge position to use gravity to your advantage.
-
Shorten the lever in your movement i.e. keep dumbbells close to your body.
-
Use lighter weights.
-
Avoid exercises where there is direct downward pressure on the pelvic floor e.g. abdominal crunches, squat jumps, deep side lunges.
-
Do basic exercises well.
There is always a safe alternative, so please ask us how to keep exercising well.
References: Mish Wright, Jen Dugard, Pelvic Floor First.