Strengthening Your Pelvic Floor
In the realm of holistic health and wellness, certain aspects often take a back seat in conversations. One such overlooked yet crucial component is the pelvic floor. A strong and well-functioning pelvic floor not only contributes to better physical health but also plays a pivotal role in emotional well-being. Let's delve into why strengthening the pelvic floor is essential and explore some effective exercises to achieve this.
Why Strengthen the Pelvic Floor?
The pelvic floor is a group of muscles located at the base of the pelvis, forming a hammock-like structure that supports vital organs, including the bladder, uterus, and rectum. Despite its importance, this area is frequently neglected in fitness routines.
Preventing Incontinence
Strengthening the pelvic floor helps prevent urinary incontinence, a common issue, especially in women, often associated with childbirth and aging. A robust pelvic floor provides better control over the bladder, reducing the risk of leaks.
Supporting Organ Health
The pelvic floor acts as a support system for the organs in the lower abdominal region. A weakened pelvic floor can lead to organ prolapse, where the bladder, uterus, or rectum may descend into the vaginal canal, causing discomfort and other complications.
Alleviating Back Pain
A stable pelvic floor is vital for maintaining proper spinal alignment. Strengthening these muscles can help alleviate back pain by providing the necessary support to the spine.
Enhancing Sexual Health
Strong pelvic floor muscles are linked to improved sexual health. They contribute to better sensation and control, leading to a more satisfying sexual experience.
Exercises for Pelvic Floor Strengthening
Kegel Exercises: Kegels are perhaps the most well-known pelvic floor exercises. To perform them, contract the pelvic floor muscles as if trying to stop the flow of urine. Hold for a few seconds and then release. Repeat this process for several sets throughout the day.
Wall Squat: Stand against a wall with your feet hip-width apart. Inhale, flex your pelvic floor muscles, and lower your body as if you’re sitting in a chair. Hold for 10 seconds, stand up straight again, and release your pelvic muscles. Repeat for 10 reps across 2-3 sets.
Bridges: Lie on your back with your knees bent and feet flat on the floor. Lift your hips towards the ceiling, engaging the glutes and pelvic floor. Hold for a few seconds and then lower back down. Repeat for 8-12 reps across 3-5 sets. You can add light weight as you progress.
Pelvic Tilts: Lie on your back with knees bent and feet flat on the floor. Tilt your pelvis upward, engaging the abdominal and pelvic floor muscles. Hold for a few seconds and release. Repeat this movement 10-15 reps across 2-3 sets.
Prioritising the health of your pelvic floor is a fundamental step towards overall well-being. Incorporating these exercises into your routine can make a significant difference in preventing issues related to the pelvic floor and promoting a healthier and stronger body. Remember, consistency is key, so make these exercises a regular part of your fitness regimen - come in earlier and get some work done before class.
