Don't Over-Engage Your Core Muscles: Tips for Pelvic Floor Health
Pelvic floor health is often overlooked, but it's crucial for overall well-being. According to experts, daily maintenance is key, and it's not just about pregnancy or aging. Let's explore why and how to keep your pelvic floor in top shape.
What is the Pelvic Floor?
The pelvic floor is a network of muscles and ligaments that support the organs in your pelvis. It's like a hammock that holds everything in place, including the bladder, bowel, and uterus (in women).
Lisa Birmingham, a senior physiotherapist, explains, "The pelvic floor extends from the pubic bone to the coccyx. It's responsible for pulling everything in and supporting these vital organs."
Pelvic Floor Health for All
Shan Morrison, a specialist physiotherapist, emphasizes that pelvic health is essential for everyone, not just women. She says, "Ten percent of men experience persistent pelvic pain at some point in their lives."
Strategies for a Healthy Pelvic Floor
Squeeze, Release, Relax
- Find the Muscle: Start by locating the muscle. For women, imagine squeezing at the front like holding in a fart, and at the back like lifting. For men, lift the testicles.
- Practice Regularly: Aim for 10 repetitions of 5-10 second holds. Remember, relaxation is key too.
The 'Knack' Technique
- Bracing: Learn to brace your pelvic floor muscles before sudden abdominal pressure, like when coughing or sneezing.
- Habit Stacking: Attach this exercise to daily routines, like holding when standing up after using the bathroom.
Toilet Habits and Constipation
- Avoid Straining: Constipation puts unnecessary stress on the pelvic floor. Dr. Millie Mardon suggests using a footstool for better squatting.
- Don't Hold It: Don't ignore the urge to poo, as it can lead to constipation.
Diet and Pelvic Health
- Colorful Plates: Eat a variety of fruits and vegetables (5 servings of veggies, 2 of fruit) and legumes (like lentils or chickpeas) to keep things moving.
- Chia Pudding: A gut-friendly breakfast idea is chia pudding with berries and flaxseeds.
Move and Breathe
- Stay Active: Avoid prolonged sitting. Simple changes like taking the stairs or getting off public transport early can help.
- Balanced Movement: Include cardio, stretching, and strengthening exercises.
- Diaphragmatic Breathing: Focus on deep belly breathing to reduce tension and improve pelvic floor function.
When to Seek Help
- Pelvic Pain: It's not normal or part of being a woman. Seek help if you experience pain between the navel and thighs.
- Don't Delay: Early intervention is crucial, especially for conditions like endometriosis.
- Specialized Care: Consult a physiotherapist for personalized advice and internal exams if needed.
Remember, a healthy pelvic floor contributes to a better quality of life. Listen to your body, and don't hesitate to seek professional guidance when needed.
