Top tips for a healthy pelvic floor
Fed up of the bothersome pelvic floor symptoms?
Whether its leaking when you laugh, run or cough, or feeling the sudden urge that you cannot control, there are lots of things you can do to help.
Digestion – a key way to improve your pelvic floor control. A smoother transit of food means less downward pressure when emptying bowels. Your body gets rid of waste products efficiently without them hanging around being reabsorbed. Your body gets more of what it needs to help soft tissue heal and grow (the pelvic floor is a set of muscles). And you have more energy for daily movement. HOW: better hydration, a foot stool when emptying bowels, a nice tummy massage and handful of fibre with every meal should help.
Stress: If you are constantly in a state of stress, your body holds on to tension, and this can create weird breathing mechanics, weird postures, and tight muscles – and as our body is intricately connected through a system of fascia, it doesn’t matter where you feel the tension or pain, it will transpire down or up to your pelvic floor. HOW: Improve sleep habits. Practice mindfulness each day. Get out in nature. Write a gratitude journal. Daily deep breathing practice.
Daily Movement: Muscles love movement. So making sure that you keep yourself active and moving in lots of different ways will help these muscles strengthen, lengthen and get supporting muscles working too. Variety is key here. Listen to your boy and try to avoid movement that causes symptoms, i.e if you leak when you run, find an alternative for a while until your pelvic floor feels stronger. HOW: Walking (particularly hill walking). Strength training – squats, lunges and hip hinges. Yoga flow. Mini home circuit.