10 ways to take care of your pelvic floorHelena Gil
Feeling good is very important in order to enjoy such a busy life. We worry about taking care of ourselves in different ways: eating healthy, doing exercise and reducing stress, but sometimes we can forget something so important like our pelvic floor.
A weak pelvic floor can affect us more than we think: it affects our sexuality, it causes back pain, a loss of bladder control and even involuntary flatulence. Moreover, it’s extremely important to strengthen it during pregnancy and, above all, after delivery since it’s an area that suffered a lot and we need to strengthen it again.
Today, in the Himama blog, we want to give you some basic and very easy tips to strengthen your pelvic floor.
1. Avoid holding in your urine for long periods of time.
2. Maintain good posture when going to the bathroom:
- Place your feet on top of a small step stool or similar.
- Do not bend your lower back.
- Open your knees and ensure that your trunk stays ahead of your hips.
- Completely relax your abdominal area.
- Take your time. Do not push too hard.
3. Drink 2 liters of water a day.
4. Control excess weight and constipation with a balanced and fiber-rich diet.
5. During menstruation…take a break. Just like our body does in those days, our pelvic floor can feel weaker. Do more relaxed activities than those you normally do in order to recover your mental and physical energy and start your next menstrual cycle with strength.
6. Don’t lift a lot of weight, especially after a vaginal delivery. Avoid lifting anything heavier than your baby until your pelvic floor muscles are strong enough. This way you can avoid high pressure in your abdomen and you won’t risk suffering a prolapse.
7. Be careful with running. The impact of your feet hitting the ground while running can be harmful to a weak pelvic floor area. If you suffer from a loss of bladder control, take a break from running and do other kinds of exercises while you strengthen your pelvic floor muscles again.
8. Don’t stop exercising. Running is not your only option! You can also do other kinds of activities without any problem, as long as your perineum isn’t subjected to pressure it’s not capable of supporting, for example: swimming, cycling, Pilates, etc.
9. Use hypopressure techniques if you want to strengthen your abs. The classic way of exercising your abs adds pressure onto your pelvic floor muscles which is very harmful.
10. Be aware of your pelvic floor. If you need more information, go see your doctor. Either way, you can do different exercises at home to strengthen your pelvic floor, notice the way your muscles contract and relax.
If you want to strengthen your pelvic floor, there are a number of very easy exercises you can do at home:
- Kegels: It contracts and relaxes the muscles of the pelvic floor. Do this pelvic muscle training especially if you experience loss of urine during sneezing, laughing, jumping or coughing.
- Squats: Here you exercise many body muscles and improve strength.
- Bridge: Exercises the buttocks, but if you do correctly you will also exercise the pelvic floor.
- Split tabletop: You work the rectus abdominis, reactive hips and pelvic floor muscles as well.
- Bird dog: This exercise strengthens balance and stability, exercising many muscles at once, including the pelvic floor.