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:

1. Posture. Focus on your start position and posture.

2. Breathe. Always exhale on exertion.

3. 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.