Keeping a Good Pelvic Floor Health

In our last issue, we shed light on the domino effect of weak pelvic floor muscles on our pelvic organs. Today, we turn to solutions by focusing on practical advice for strengthening this integral part of your core.

Pelvic Floor: From Mystery to Mastery

The pelvic floor muscles might be hidden, but they shouldn't be a mystery. Understanding these muscles and learning how to engage them correctly can transform your health and wellness journey.

Exercises for a Stronger Pelvic Floor

1. Kegels: These exercises involve contracting and relaxing your pelvic floor muscles. Imagine you're trying to stop the flow of urine or hold in gas, then release. Remember, these muscles are deep inside, so the movement will be subtle.
2. Squats: Incorporating squats into your routine can help engage your pelvic floor muscles. Ensure you maintain proper form—keep your feet shoulder-width apart, back straight, and lower your body as though you're sitting back into a chair.
3. Pilates and Yoga: These mind-body practices often incorporate pelvic floor exercises into their routines. Look for poses or exercises that involve "lifting" or "engaging" the pelvic floor.
4. Deep belly breathing: Deep, diaphragmatic breathing can help relax and lengthen your pelvic floor muscles, improving their function.

Remember, it's crucial to consult with a healthcare provider or a qualified physiotherapist before starting a new exercise regimen.

Living a Pelvic-Floor-Friendly Lifestyle

Beyond exercises, simple lifestyle changes can support pelvic floor health:

1. Maintain a healthy weight: Extra weight can put pressure on your pelvic floor muscles.
2. Adopt a balanced diet: Regular, soft bowel movements prevent unnecessary straining of the pelvic floor muscles. Incorporate fiber-rich foods into your diet and stay hydrated.
3. Mind your posture: A well-aligned body supports proper pelvic floor function.

Looking Forward

In our next issue, we'll delve into a topic that can sometimes seem taboo but is incredibly important: the connection between pelvic floor health and sexual well-being. Trust us—you won't want to miss this candid and crucial discussion!

Remember that your health is your wealth, and each step you take in caring for your body is a step towards a richer life.

Best,

Lavinia Chew,

Physiotherapist (Sports & Women's Health)