Engage....

Your Pelvic floor muscles work (co-contract) with your deep abdominal muscles T/A (Transversus Abdominus). When this system is functioning well it will help to keep your pelvic organs in place, support your lower back and prevent leakage of liquids and gases!

There are many ways in which this system can be disrupted.

  • Pregnancy/Vaginal Delivery

  • Constipation/Straining

  • Excess weight

  • High impact sports/weight training

  • Menopause

  • Sedentary lifestyle

  • Ageing

  • Chronic cough

So how can we maintain a strong, healthy and flexible pelvic floor?

Pelvic Floor (PF) training is for life .. the way most people live today isn't really conducive to a healthy pelvic floor. We do way too much sitting, not enough exercise, eat on the hoof, and many people are carrying extra poundage and to top it off there is also an impact from poor breathing technique.

  • Lets start with the breath ... and the most important thing here is that you don't hold your breath especially whilst exercising, because it creates downward pressure. (Which makes incontinence/prolapse worse). Learning how to breathe low and slow is more relaxing mentally and will help your diaphragm and PF work in harmony. It is also helpful for relaxing a tight PF.

  • Learning how to ... Brace/engage the lower abdominals and PF - sometimes known as the 'Knack' before sneezing/coughing/ lifting/ bending or squatting.

  • Good posture ... of course we don't have this all of the time. It's in our nature to slouch from time to time BUT having an awareness of your body, moving, walking around and adjusting your posture helps to keep your muscles toned, helps you to breathe more easily and move more efficiently.

  • Pelvic floor safe exercise classes which help you to strengthen your deep abdominal muscles and PF.

  • Learning how to RELAX your PF muscles - this is especially important if you are struggling with a tight or painful PF.

  • Being toilet aware! Constipation and straining can be a huge problem for the PF. Using the correct toileting position that assists in complete bowel and urine emptying.

  • A healthy diet - which helps to keep your tissues hydrated and healthy.


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