PELVIC FLOOR HEALTH

FOr worry free workouts

Do you ever cross your legs mid-workout, worrying about bladder leaks? If so, you're not alone. Many people experience stress incontinence during exercise, but the good news is that pelvic floor exercises can help. By strengthening these muscles, you can gain better control over your bladder and enjoy your workouts without worry.


Understanding Your Pelvic Floor

Your pelvic floor is a group of muscles that form a sling or hammock across the bottom of your pelvis. These muscles support your bladder, bowel, and uterus (if you have one). When your pelvic floor muscles are weak, you may experience leaks when you cough, sneeze, laugh, or exercise.

Why can leaking happen? 


Leaking urine, known as urinary incontinence, can happen for several reasons:

  1. Weak Pelvic Floor Muscles: When these muscles are weak, they can’t support the bladder properly, leading to leaks.
  2. Pregnancy and Childbirth: Can stretch and weaken the pelvic floor muscles.
  3. Aging: Muscle tone naturally decreases with age.
  4. Weight Gain: Extra weight puts additional pressure on the pelvic floor.
  5. Chronic Coughing: Conditions like asthma or smoking can lead to constant coughing, which strains the pelvic floor.

Kegel Exercises:

Easy-to-Understand Pelvic Floor Exercises


Strengthening the pelvic floor muscles can help prevent or reduce urinary incontinence (leaking urine), improve bladder control, and support overall pelvic health. Kegels are the most well-known pelvic floor exercises. They involve contracting and relaxing the muscles you'd use to stop urine flow. Here's how to do them:

  1. Find the Right Muscles: Site or lie comfortably. Imagine you're trying to stop yourself from passing gas or urine. The muscles you squeeze are your pelvic floor muscles.
  2. Squeeze and Hold: Tighten these muscles for 5-10 seconds as if lifting them inside you.
  3. Relax: Fully release the muscles and rest for 5-10 seconds.
  4. Repeat: Aim for 3 sets of 10-15 repetitions daily.

Beyond Kegels: More Pelvic Floor Exercises


While Kegels are a great starting point, here are 8 of our favorite exercises that can further strengthen your pelvic floor:


  • Pelvic Tilts: Lie on your back with your knees bent and feet flat on the floor. Tighten your pelvic floor muscles and tilt your pelvis upward, engaging your lower abdominals and pelvic floor muscles. Hold the tilt and kegel contraction 5-10 seconds, then release. Relax and return to the starting position. Repeat 10-15 times. 
  • Bridge: Lie on your back with your knees bent and feet on the floor. Lift your hips off the ground to form a straight line from your shoulder to knee. While holding this bridge position squeeze your glutes and pelvic floor muscles (kegel). Hold 5-10 seconds, then lower. Repeat this movement 10 times 
  • Squats: Proper form is key here! Stand with your feet shoulder width apart. Hinge at the hips and lower into the squat position. Focus on engaging your pelvic floor muscles as you lower into the squat position. Hold the kegel contraction as you return to the standing position. Repeat 10-15 times. Working with a trainer can be a great way to ensure your form is correct! 
  • Wall Sits with Kegels: Stand with your back against the wall and slide into a sitting invisible chair position. Hold the Squat position while performing a kegal contraction. Hold the contraction 5-10 seconds. Relax, return to standing position. Repeat 10 times. 
  • Heel Slides with Kegels: Lie on your back with your knees bent and feet flat on the floor. Tighten the pelvic floor muscles. Slowly slide one heel away from the body, keeping the other foot flat. Return the heel to the starting position. Repeat on the other side. Perform 10-15 times on each side. 
  • Side-Lying Leg Lifts with Kegels: Lie on your side with your legs straight. Tighten the pelvic floor muscles. Lift your top leg 6-12 inches & hold for 5 seconds then lower. Repeat 10-15 times per side. 
  • Bird Dogs with Kegels: Start with your hands and knees in the tabletop position. Tighten the pelvic floor muscles. Extend one arm forward and the opposite leg backwards. Hold for 5 seconds while maintaining the kegel contraction. Return to the starting position. Repeat on the opposite side. Perform 10-15 repetitions on each side. 
  • Stability Ball Squeeze Kegels: start by lying on your back. Place the stability ball between your knees or thighs depending on your comfort level and size of ball. Locate the pelvic floor muscles and gently squeeze the ball with your knees or thighs. The act of squeezing helps engage the inner thigh muscles which are connected to your pelvic floor muscles. While maintaining the ball squeeze, tighten your pelvic floor muscles and hold 3-5 seconds. Repeat 10-15 times.


When to Seek Help

If you're experiencing leaks despite regular pelvic floor exercise, don't hesitate to seek help from a pelvic floor physical therapist. They can assess your needs and create a personalized exercise program to help you achieve your goals.


Tips for Effective Kegel Exercises:

  • Consistency: Perform these exercises regularly, at least three times a day.
  • Breathing: Do not hold your breath while performing Kegel exercises. Breathe normally.
  • Isolation: Focus on isolating the pelvic floor muscles, avoiding the use of abdominal, buttock, or thigh muscles.
  • Patience: It may take a few weeks to months to notice significant improvements in bladder control or pelvic strength. Stick with it! 

Leaking during exercise doesn't have to be a part of your life. Regularly practicing pelvic floor exercises can strengthen your bladder and enjoy the activities you love without worry. Remember, a strong pelvic floor is a happy pelvic floor!


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