When it comes to your fitness routine, exercises that strengthen your pelvic floor muscles probably aren't at the top your list. But they should be.
Yes that includes ...men, women, young, old, fit and not so fit ! Try thinking of your pelvic floor as a muscle like any other, it requires a workout too.
Put simply, the pelvic floor consists of the muscles, ligaments, tissues, and nerves that you never really think about, but actually really need.
The pelvic floor acts like a sling that supports your bladder, uterus, vagina, and rectum. So when the pelvic floor is weak, all of these areas can't function as well as they should.
One of the keys to keeping your pelvic floor strong is learning how to isolate it so you can give it a workout.
Also keep in mind that the releasing portion of pelvic floor training is just as crucial as the tightening.
If the pelvic floor muscles are weak, and not working in concert with the muscles of the abdomen and back, structural imbalances that lead to abdominal and back pain as well as patterns of compensation throughout the body, can occur.
Identifying your pelvic floor muscles can be difficult and it takes practice to find and squeeze your pelvic floor correctly. Whilst locating these muscles, refrain from using your stomach, buttock and leg muscles.
Like any form of exercise, it’s best to try different methods in order to get all of the pelvic floor muscles working. These can include quick exercises, where the pelvic floor muscles are quickly tightened then relaxed; and slow exercises, where the pelvic floor muscles are tightened for longer periods,before release.
The world health organisation recommends pelvic floor training 3 times daily. Remember... No one needs to know you are doing these exercises, so you can do them anywhere.
Pilates is excellent exercise for strengthening the pelvic floor. In Pilates, the pelvic floor muscles are used in their role as natural muscular support for movement.
This is a firm and sustained engagement of the muscles where one is pulling the pelvic floor in and up as part of exercises where our abdominal muscles as well as other muscles, are involved. So come on.. Lets make Pelvic Floor a priority!