The Benefits of Excercising Your Pelvic Floor
After teaching Pilates for over 13 years to women and men of all ages, I am passionate about empowering and encouraging my clients to live healthier, more confident, pain-free, and physically and mentally fit lives. Whether they are elite athletes, new moms, or moms-to-be, or clients recovering from surgery or injury, my goal is to enable them to exercise in a way that is beneficial, safe, and long-lasting.
One area that I have grown particularly interested in is Pre and Post Natal exercise and recovery, which includes Pelvic Floor health and function. I have often been one of the first points of contact for clients affected by compromised bladder control and pelvic floor prolapse. Therefore, I would like to boost awareness about pelvic floor fitness, a topic that is too often not talked about or overlooked. Even if you have never had a baby, you should be aware of the importance of a strong pelvic floor.
For this post, I will focus primarily on women's pelvic floor health and fitness issues, as these issues are more common in women, and the risk factors are greater.
Who is at risk?
Women who are pregnant or have given birth, especially those who have had multiple births, severe perineal tearing, or particularly large babies, are at a greater risk of pelvic muscle damage. In fact, 1 in 2 women who have ever had a baby will experience some degree of pelvic organ prolapse.
People in certain professions, such as nursing, where heavy lifting is required, or those who perform heavy weight training at the gym, can be at risk of pelvic floor prolapse.
Chronic coughing and sneezing can create increased pressure on the pelvic floor and may lead to increased urinary incontinence and prolapse.
Chronic back and pelvic pain can be associated with immobility and lack of exercise, which can lead to weakness of the pelvic floor.
Obesity and being overweight can place more pressure and strain on the pelvic floor and the rest of the body.
Women going through menopause may experience thinner and less supportive tissues due to reduced estrogen, leading to potential pelvic floor issues.
How to activate your Pelvic floor.
Here's a simple and easy way to cue pelvic floor activation:
"Imagine you are trying to stop urinating and passing gas at the same time! Tighten your pelvic floor muscles gently, drawing up and in." Hold this activation for as long as you can, ideally up to 10 seconds. It is essential to let go and relax afterward. Avoid holding your breath, tensing the buttocks, thighs, or upper abdominals during activation, as it can be counterproductive and worsen symptoms.
Practice your pelvic floor exercises regularly and establish a routine. You can do them while in the shower, brushing your teeth, or even cooking. Set reminders, like a little note or your phone calendar, to do them regularly.
How does the pelvic floor affect exercise?
The pelvic floor is part of your "core" and works together with the Transversus Abdominus and deep back muscles to support and stabilize the spine and maintain intra-abdominal pressure during exercise. Correct activation of the pelvic floor is crucial, especially in post-natal recovery. Always ensure the pelvic floor is activating correctly, as improper activation or "bearing down" can worsen symptoms.
How to protect the pelvic floor during exercise
Maintain good posture throughout your exercises.
Activate the pelvic floor before and during resistance exercises.
Perform exercises in a safe and supported way, ensuring proper form.
Take adequate rest when needed, and pay close attention to your fatigue levels.
Avoid exercises that increase intra-abdominal pressure, such as abdominal crunches, double leg lifts, lifting heavy weights, jumping exercises, running, and squats.
Returning to exercise after having a baby
Returning to exercise too soon after pregnancy can lead to reduced pelvic floor strength and long-term bladder and bowel problems. It's crucial to exercise caution and not resume until you are fully recovered. Check with your doctor, midwife, or physiotherapist before returning to exercise.
Post-Natal Exercise guidelines:
0-3 weeks postnatal: Walking, postnatal TA activation, pelvic floor exercises.
3-12 weeks postnatal (after your 6-week postnatal check): Low-impact postnatal class such as Pilates or Yoga, walking, pelvic floor exercises, light weights.
12-16 weeks postnatal: Check in with your physiotherapist for a checkup and pelvic floor testing before returning to higher-impact activities such as running.
16+ weeks postnatal: Return to previous activity levels if your pelvic floor muscles have returned to normal and you are not experiencing any issues during or after exercise.
For more information on pelvic floor safe exercise and where to get help if needed, we recommend visiting the Pelvic Floor First website: http://www.pelvicfloorfirst.org.au/
Benefits of a strong pelvic floor.
Improved bladder and bowel control and function.
Reduced risk, level, and symptoms of prolapse.
Better recovery from surgery or childbirth.
Increased sexual sensation.
Increased quality of life and confidence.
I hope you find this information helpful and can implement some of these practices into your daily life and exercise routine to live with more confidence and awareness. My wish for you is that your coffee, your intuition, and your pelvic floor be strong!
Ellesse x
