5 Lesser-Known Ways To Strengthen Your Pelvic Floor

Data published by the The Royal College of Obstetricians and Gynaecologists (RCOG) last year revealed that more than 60% of UK women have at least one symptom of poor pelvic floor health. The majority (69%) of women had not spoken to anyone in the NHS about their pelvic floor health.

More than half (53%) of the women who had experienced symptoms of pelvic floor dysfunction did not seek help from a healthcare professional and of these, 39% thought their symptoms were normal and 21% were too embarrassed. Only 22% of women said they do pelvic floor exercises regularly. Belle About Town spoke to Sima Jakutaviciute, an exercise therapist specialising in pelvic floor, who shared five essential exercises for every woman to add to their daily routine to protect their pelvic floor strength.

1. Practice Full, Diaphragmatic Breathing

Your pelvic floor is intricately connected to your diaphragm, the primary muscle used in breathing. When you breathe deeply and fully, your diaphragm moves downward on the inhale and rises on the exhale. This natural movement creates a rhythm that gently engages and relaxes the pelvic floor muscles.

Shallow or chest breathing disrupts this connection, often leading to tension in the pelvic floor. By practising diaphragmatic breathing, you can encourage relaxation and proper engagement of these muscles. To begin, sit or lie down in a comfortable position. Place one hand on your chest and the other on your belly. As you inhale, allow your belly to rise while keeping your chest still. On the exhale, feel your belly fall. Over time, this simple practice can enhance pelvic floor function and reduce unnecessary tension.

2. Incorporate Foot Self-Massage

Surprising as it may seem, your feet play an important role in the health of your pelvic floor. The feet are the foundation of your body, and tension or misalignment here can travel through the interconnected chains of muscles and fascia, impacting the pelvic floor.

A simple foot massage routine can release tension and improve your body’s overall alignment. Use a small ball, like a tennis or massage ball, and roll it under your foot, focusing on areas that feel tight. Spend a few minutes on each foot daily. This practice not only improves your foot health but also positively influences the muscle chains connected to your pelvic floor, enhancing stability and function.

3. Strengthen Your Core and Pelvic Floor Together

Your pelvic floor doesn’t work in isolation; it’s part of a team of muscles, including your abdominal and back muscles, that collectively stabilise your core. Strengthening these muscles together improves coordination and support.

Start with gentle pelvic floor contractions, often referred to as Kegels. Focus on lifting and squeezing the muscles as if you’re stopping the flow of urine. Avoid holding your breath or overusing your glutes. Pair this with core activation exercises, like a modified plank or bridging, which engage your abdominal and lumbar muscles. Gradually increase the intensity as you build strength. This integrated approach ensures your pelvic floor is not only strong but also functions effectively as part of your core.

4. Release Tension in Your Lower Back

Tension and tightness in the lower back can significantly impact the pelvic floor. The muscles of the lower back and pelvis are interconnected, and when one area is tight, it can create compensations or over-activity in the pelvic floor.

To release this tension, use a spiky massage ball to perform self-massage on your lower back. Place the ball between your lower back and a wall or floor, and gently roll over it to target tight or tender areas. Adjust the pressure to your comfort level, focusing on releasing tension in the muscles. This technique not only alleviates discomfort but also helps your pelvic floor relax and function more effectively.

5. Manage Stress with Mindful Breathing and Relaxation Techniques

The pelvic floor is highly responsive to stress. It’s often the first area of the body to react to fear or anxiety, tightening as part of the body’s fight-or-flight response. Chronic stress can lead to overactivity and dysfunction in the pelvic floor muscles.

To counteract this, practice mindful breathing and relaxation techniques. Set aside a few minutes each day for conscious, slow breathing. Focus on extending your exhales, which activates the body’s relaxation response. Additionally, practising mindful breathing can support both mental well-being and pelvic floor health.

By incorporating these expert-backed strategies into your routine, you’ll not only strengthen your pelvic floor muscles but also improve your overall physical and mental health. Remember, consistency is key—small, daily efforts can lead to significant and lasting results. Start with one or two of these practices and gradually build a comprehensive routine that works for you.

• Find out more at https://www.physiolive.lt/.